Have you spent years blaming yourself for not having enough willpower, discipline, or motivation to lose weight? In this episode, I’m talking about the lies of the diet industry and sharing why your body was never the problem in the first place. For decades, women have been deceived about dieting, weight loss, and what it means to be healthy. 

We’ll talk about why weight gain is often a symptom of deeper issues like blood sugar dysregulation, chronic stress, poor sleep, and lifestyle imbalances. I also walk you through my “Six Spinning Plates” framework that has helped thousands of women stop obsessing over food and start creating sustainable health.

Most importantly, I want you to realize that health doesn’t require punishment, perfection, or restriction. Small, consistent changes done with self-compassion and understanding can completely transform the way you feel physically, emotionally, and mentally.

Conclusion:

Your "dieting" didn't fail because you are lazy or indisciplined. Your body has been asking for balance, nourishment, and consistency all along. Start focusing on deep health instead of quick fixes, and you’ll finally begin building a lifestyle that actually feels sustainable and freeing.

In This Episode:

00:00 Why diets fail you 

08:15 How to decide whether a diet is good for you

14:13 Introduction to the six spinning plates

17:46 Spinning plate 1: Nutrition

28:16 Spinning plate 2: Exercise

30:06 Spinning plate 3: Hydration

31:28 Spinning plate 4: Sleep

32:38 Spinning plate 5: Stress

34:30 Spinning plate 6: Supplements

37:56 The power of 1% change

Mentioned in the Episode

Learn More About PFC Pals: https://www.instagram.com/pfcpals 

Join Carrie Live on Instagram Every Morning: https://www.instagram.com/carrie_lupoli 

Download the 6 Spinning Plates Guide: https://www.disruptivenutrition.com/plates 

Join the BS Club: https://www.disruptivenutrition.com/bsclub 

Get a Special Discount on Sunlighten Sauna: https://get.sunlighten.com/carrie

Preorder Carrie’s upcoming book, From Corset to Crown!

Get immediate access to the ebook and other special bonuses at: https://www.carrielupoli.com/corsettocrown  

Carrie’s Live Event in Nashville in October (2026):  https://www.disruptivenutrition.com/liveevent2026

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Other Related Episodes: 

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

• The Dark Side of Keto: What’s Really Happening to Your Body?
• My Labs Say I’m 38 (But I’m 51) — 3 Habits That Reversed My Biological Age

Transcript: 

[00:00:00] Carrie Lupoli: So if you have spent years blaming yourself for not having enough willpower or discipline, this episode may change everything you believe about health, about weight loss, about why you still feel stuck. Because for decades, women have been told the same dang lie. You gotta eat less, you gotta try harder, you gotta be more disciplined, and when it doesn't work, we're told it's our fault.

[00:00:21] Carrie Lupoli: But what if the failure isn't actually you? What if the entire system was designed to keep you trapped in the cycle? In this episode, I am pulling back the curtain on the diet industry, the manipulation behind the modern weight loss culture, and the dangerous way we've been taught to disconnect from our bodies in the name of health, which isn't really health.

[00:00:39] Carrie Lupoli: I'm sharing why weight gain is often a symptom, not the actual problem, why blood sugar may be driving way more than you think it is, and I'm going to give you a six-part simple framework that has helped thousands of people stop obsessing over food and start creating real, sustainable health. This is not gonna be like another eat less, move more kind of a [00:01:00] conversation.

[00:01:00] Carrie Lupoli: This is gonna be about understanding your body differently. You're gonna start to trust yourself again, and you're gonna do it in a way that does not feel overwhelming at all. No punishment, no perfection, no shame, just a six-part framework that you could even teach to your kids. So let's dive in. So it's true, the diet industry, the weight loss industry, the pharmaceutical industry, the food industry, our healthcare system, they've, they've all lied to you

[00:01:31] Carrie Lupoli: And I have, as a result, over the last, m- m- I mean, decades of seeing these patterns over and over and over again, you c- you can't unsee it, I have seen how it is so true all the time. Like, we cannot keep having women in their 50s tell me that they have been dieting, obsessing about their body and food, trying to figure it out for 30-plus years.

[00:01:57] Carrie Lupoli: Like, that's the [00:02:00] definition of insanity, right? Trying to do the same thing over and over again. But this is why you aren't insane. This is why we have been manipulated and brainwashed into believing what we've believed. It's because of a couple things. First of all, they keep repackaging with, what they're selling, their product, in a whole bunch of different fancy, new-looking things.

[00:02:24] Carrie Lupoli: Like, we can call it Atkins back in the '90s, and then we call it keto. We can call it intermittent fasting or calorie counting. It's all the same thing. It's all based in deprivation, punishment, things you wouldn't let your kids do, and it's all based in weight loss, making you believe that weight loss is the thing you need to look at, the measure of success, when in all reality, weight gain and stubborn weight loss is actually a symptom of health and hormones, and nobody's actually talking about how you get to that, certainly not in the [00:03:00] diet industry.

[00:03:02] Carrie Lupoli: And I just did my first series in this little two-part series about how the diets have lied to you. So in the first part of this series, I went through the science of what our body really needs, the... our body's love language, the core foundation. Whether you are two or 92, your body's core desire is to be in balance, and that is only happens when your blood sugar is in balance.

[00:03:32] Carrie Lupoli: When your blood sugar is not in balance, it wreaks havoc on your body. And so if you haven't watched that episode, the last one I did right before this one, go watch that, because I talk about the science and the foundation of all of it. I joke that it's, like, the BS we actually really need, not the BS of all of those industries that don't have our best interests at heart.

[00:03:53] Carrie Lupoli: Now, the second part about it, or the second reason why we kinda fall for it, is one, is that they keep packaging it up, [00:04:00] but two, they make us feel like it's our fault. Because when you can't stick with any one of these diets, because let's face it, they require you to be perfect. They actually get harder and harder on your body, your soul, everything, over time, and you can't stick with it forever.

[00:04:20] Carrie Lupoli: We also have been taught, oh, like, w- the conditioning is around you can do it for a little bit of time, and then you can just maintain. No, how you lose weight has to be how you maintain it. You can't do something for 30 days and think that's gonna turn around your health or your weight, especially if we realize that it is a symptom of the bigger things.

[00:04:43] Carrie Lupoli: But what they have us believing, that it wasn't the diet that was to fault, to, at fault, it was you. You didn't have enough willpower. You didn't have enough discipline. You didn't stick with it, so therefore, no wonder it failed. And it's just a [00:05:00] genius, genius set of manipulation techniques, because you just keep going back.

[00:05:07] Carrie Lupoli: It's, it, it has... The diet industry has a 90% failure rate. 90%. And what... I actually had a really interesting debate with a woman recently who said to me, "It is proven that obesity is a disease because 90% of people who try to lose weight cannot. Therefore, it is a reoccurring occurrence, and it's classified as a disease."

[00:05:33] Carrie Lupoli: And I keep saying that's part of the manipulation I, I have had so many clients come to me that have literally dieted their way to diabetes. A- and they, they have... They're not lazy. They have been on countless diets for 30, 40 years, and unhealthier than ever. So is it that it's a disease, or is it that we are being manipulated into believing [00:06:00] their lies, and therefore making it feel like it is our fault?

[00:06:04] Carrie Lupoli: And then the next... If, if it's classified as a disease, then what's the next step? Oh, well then we need medication to treat the disease. But if it's all a lie, then, hmm, what do we do about it? So I'm just unveiling it all. I, I did a whole series on, like, unpacking every type of diet there is, and there aren't that many, to be very honest with you.

[00:06:30] Carrie Lupoli: They, they fall in only a few categories. They just repackage them to be different things. But nobody's really teaching the things that we have to understand about our bodies. I look at Dr. Casey Means, and she is one person that is teaching so much of what we need to understand about our bodies, and the proof that blood sugar dysregulation is at the core of every single metabolic issue that we have.

[00:06:53] Carrie Lupoli: And it isn't just because of dieting. Let's be honest, the toxins in our food, the toxins in our environment, our sedentary lifestyle, [00:07:00] the amount of stress that we have, the lack of sleep that we're getting, all of those things contribute to the problem. And we're also exasperating it because we don't know how to fuel our bodies correctly.

[00:07:12] Carrie Lupoli: And so that's what we're gonna get into today. We're gonna get into the principles of how to actually balance your blood sugar. I call them the six spinning plates. You know how, like, in a carnival, uh, you, you could, you could picture a person spinning plates on a, on, on a poles? And, you know, if they're spinning a bunch of plates on poles, they've gotta keep their eye on one, and as it, it will happen, one of them's gonna slow down.

[00:07:35] Carrie Lupoli: And so then when one slows down, they stay calm. They're not freaking out. They're just focusing on the next one, and the one that's slowing down. And then the one that was going pretty well is gonna slow down again, and then you focus on that one. And the goal is just not to drop the plates completely.

[00:07:50] Carrie Lupoli: And you don't start spinning these plates all at once. You can't just pick up a bunch of poles. They pick up one by one, and little by little, [00:08:00] practice and start to get a rhythm. We're gonna introduce you to the six ways to stop dieting and start balancing your blood sugar, and it's something you can even teach your kids.

[00:08:13] Carrie Lupoli: So let's, let's actually talk about that because If you get nothing else out of this podcast, what I really want you to do is be able to think about what I call this litmus test before starting any nutritional approach, because we are all searching, right? Like, we search for a new diet like it is our job.

[00:08:28] Carrie Lupoli: Uh, I always say, like, our purpose on Earth is not to find the right diet. We have to stop living like it is. So this is gonna help you stop doing that. There are three questions I want you to be able to say yes to before you ever start anything new again. Just make that deal with yourself, okay? The first one: Is it based in science designed for your body to thrive?

[00:08:49] Carrie Lupoli: All diets are based in science, but they are not designed for your body to thrive. And we say, "What thrives on a deficit?" That's essentially what we need to do. We have to keep putting our body on deficit. And for women, we keep thinking [00:09:00] deficit, deficit, deficit. That means less, that means less, that means less.

[00:09:02] Carrie Lupoli: So if we're not losing weight, because that's our focus on the goal, if we're not losing weight, must I need to eat less? I must need to eat less. I must need to eat less. And that is actually not allowing you to thrive. Just the word deficit makes us-- that puts in our brain the concept of less. If we wanna thrive, we need to be doing something that's based in science and allows us to thrive, get better over time, not get worse over time because of dieting.

[00:09:28] Carrie Lupoli: And that's the first question that you have to be able to say yes to. The second question that you have to be able to say yes to is: Can you do what you're doing for the rest of your life? Your body wants a relationship with you like any other relationship. Relationships are built in trust, and trust comes from positive interactions consistently over time.

[00:09:50] Carrie Lupoli: My husband and I have been married 26 years. We have not been perfect at all. But the reason why we're still married is because overall, over time, [00:10:00] we have been pretty consistent with each other. But perfection is not required. We know this about our relationships, but again, the beautiful manipulation of the weight loss and diet industry has told us that we have to be perfect.

[00:10:12] Carrie Lupoli: In what realm of life do we ever have to be perfect? And if you can't do something for the rest of your life consistently, not perfectly, then your body's not going to be able to build trust with you. Trust is built with positive interactions consistently over time. That is a true fact for your body, for your husband, for your kids, for your friends, for your parents, for your siblings, for every single person that you work with.

[00:10:39] Carrie Lupoli: It's also true for your own body. So if you think you're going into something and you're like, "I know I'm not gonna be able to do this forever, but I just gotta lose a little weight before I get into my bikini this summer," I need you to take a step back. Why does that matter so much? And Do you really want to go after weight loss?

[00:10:57] Carrie Lupoli: Because we will often do very [00:11:00] unhealthy things when we go after it with that mindset. Or do we want to go after true deep health? Because deep health, the byproduct is your body will not hold on to weight it doesn't need. It doesn't want to hold on to that extra weight. It's doing it to protect us. How you lose weight has to be how you maintain it.

[00:11:18] Carrie Lupoli: When you say yes to something, it's got to be something that you truly believe you can do for the rest of your life. And then number three, which to me is the biggest thing, is would you let a kid do what you're doing? If you are doing something that you would not allow a kid to do or want a kid to do or think it would be really problematic or unhealthy for a kid to do it, then you got to ask yourself why you're doing it too.

[00:11:36] Carrie Lupoli: My kids started talking about calories when they were five and six years old. And everybody's so appalled by that. I can, I can... It doesn't matter who I tell. Everybody resonates with the, whoa. And I always feel like I have to like defend myself and be like, I swear I didn't talk about calories. I swear I didn't teach my kids that.

[00:11:55] Carrie Lupoli: But I was living that. So what's the kid version of calorie [00:12:00] counting? I mean, like we, we follow Dave Ramsey and his financial approach and there's a kid version of that. And it's not quite as, um, you know, specific and detailed, but it helps to set the stage for financial responsibility when you're older.

[00:12:20] Carrie Lupoli: What diet out there has a kid-friendly version of that? I- I've never seen one. And so if what you're doing you wouldn't let a kid do, well, then you shouldn't be doing it. And am I suggesting that there is something out there that your kids can do and you can do and you can get the results that you need and want and they can actually be fueled and learn a system for true health as well as a mindset?

[00:12:47] Carrie Lupoli: Yeah, totally. It's the six spinning plates. Remember, my last episode was all about blood sugar, and that blood sugar instability is the thing that is impacting [00:13:00] all of us, whether we are kids or adults. Kids that have what I call floppy energy, kids that have a hard time waking up in the morning, kids that have attention concerns.

[00:13:14] Carrie Lupoli: Uh, we have the, the, a prevalence of obesity and prediabetes in our kids is something we have never, ever seen before. And yeah, I get it. The processed food that we have, the food that we're feeding our kids, it's all terrible. That is a huge contributor to all of this. And we've gotta do better. And the people that I have worked with, the kids that I have worked with, the way that we have attacked this it means there's still processed foods around.

[00:13:44] Carrie Lupoli: I haven't gotten rid of those, and yet we're still able to make progress. So while I want that stuff to be better, what I have learned is when we empower people, even children, with tools, information, and a deep sense of understanding about what they [00:14:00] want and why they want it, they make better choices. We can't just throw salad in school lunches and think they're g- they're gonna eat that over anything else when they don't have any reason not to eat the food that's addicting.

[00:14:13] Carrie Lupoli: All right. So the six spinning plates is the tool that I have used for over a decade, and has been proven for more than two decades by the work of New York Times bestselling author Mark McDonald. He really figured out the, the way we balance our blood sugar through food and through lifestyle more than 20 years ago.

[00:14:37] Carrie Lupoli: It is so proven and so documented, and you could go Google blood sugar stabilization and see all the reasons why it matters so much. It's, it's sort of one of the only things that you could research and not have conflicting data on. Like, the power of blood sugar matters, and I'm always deeply, uh, just in debt to Mark [00:15:00] McDonald for what he figured out all those years ago.

[00:15:02] Carrie Lupoli: I, I, we gotta, gotta have him on my podcast. We gotta do that. Um, he and I actually ended up starting a company called PFC3, which you'll understand more about, which is an organization and a company that helps train other health pros, nutritionists, doctors, uh, personal trainers to teach the approach that I teach in my own private practice, as well as doing training and workplace wellness in corporate settings So I credit him with this, and because we are partners, uh, we have been able to take this to a whole 'nother level, uh, and teach about it to people all over the world.

[00:15:39] Carrie Lupoli: All right, ladies, I am here to talk to you about BS. Not really the BS that you're thinking right now. It's not, not what you sta- think it stands for, but the BS Club. And that was started by me, Carrie Lupoli, this untraditional nutritionist, because I know that the diet industry, the weight loss industry, the food [00:16:00] industry, the pharmaceutical industry, our healthcare system does not have our best interests at heart.

[00:16:04] Carrie Lupoli: It's kind of a bunch of BS. But there is a BS that matters and a BS that we actually need to learn about: blood sugar, behavioral science, and our belief systems. That's why I created the BS Club. It is a season-based experience. I want you to think about it like Netflix, like you unlock a new season every 28 days, and it's designed to help women stop starting over, but in a way that is so obtainable.

[00:16:31] Carrie Lupoli: One season a week where you learn about your awareness, blood sugar stability, systems, the things that are going to actually work with your body and your brain and your busy lifestyle instead of against them. So inside the club, we walk through topics like self-awareness, blood sugar balance, your belief systems, behavioral change, your morning routines, systems, how to handle stress, how to manage your time, the six spinning plates that impact your blood sugar, and [00:17:00] consistency over time.

[00:17:01] Carrie Lupoli: Every season includes short teaching videos, like super short, and you get a printable workbook, you get recipes, there's a movement challenge, you'll get practical tools, and the best part is a community. You don't have to be perfect. You are going to be around other like-minded women, and literally, you can just take minutes each week to be able to unlock the things that have been confusing you because of the BS of all those industries that do not have your best interest at heart.

[00:17:31] Carrie Lupoli: And the best part about this is we're talking about a dollar a day. So go find out more at disruptivenutrition.com/bsclub for truly your last first date with any nutritional approach again. So let's dig in. The first spinning plate, yeah, the foundation is what everybody tells me they want. They're like, "Carrie, just give me a meal plan.

[00:17:54] Carrie Lupoli: Tell me what to eat." Well, I'm not going to just tell you what to eat, but I'm going to educate you and empower you and [00:18:00] recognize that nutrition is the foundation. That is the first spinning plate. It is a foundational piece. But remember I said once you get one spinning plate going, other ones follow?

[00:18:10] Carrie Lupoli: That is so true with nutrition. So here's the thing. Your body will balance its blood sugar in one of two ways: on its own, or it will use food to help it or hurt it. So when we rely on our bodies to have to balance its blood sugar all on its own- Right? N- we're not thinking about what we're eating, we're just eating what we want, or what we think the diets tell us to do, or just eating healthy, or whatever it is.

[00:18:33] Carrie Lupoli: Our body then has to balance its blood sugar on its own. Every time our blood sugar spikes, our body releases insulin to try to mitigate that spike, and over time, the more and more our body has to do that, the more resistant to that insulin it is. Our body is so incredible. It doesn't want our blood sugar to spike because when it does, it releases extra glucose into our system, and we can only store glucose in our liver and our muscles.

[00:18:58] Carrie Lupoli: It's like two tiny little [00:19:00] closets. And it's like if you go shopping and you only have two tiny little closets in your house, and you already have those closets full, and you buy more clothes, you've got no place to put them. And it's the same thing with your body. If we spike our blood sugar and we have too much glucose in our system, our body doesn't know where to store them, so it produces fat cells to be able to hold on to that glucose, which is really pretty amazing.

[00:19:23] Carrie Lupoli: But that's part of why weight loss has to be looked at as a symptom of blood sugar, not as the root cause. When we go after the root cause, then we can actually reverse what's going on, not temporarily damage our body into quick-fix solutions. All right. And then as I said in the last episode, when we, um, release extra glucose, we, we glycate, and that causes like...

[00:19:48] Carrie Lupoli: Think about it like lightning bolts all throughout our body, damaging our cells, which is causing cellular dysfunction, which then causes all these symptoms that, yes, we have medication for, but never reverses it, and then it will continue to [00:20:00] just get ig- more and more exasperated all the way up through full metabolic disease, like prediabetes, diabetes, I put them in the same category, to be honest with you, uh, cancer, stroke, dementia, Alzheimer's.

[00:20:13] Carrie Lupoli: It is literally... We can attribute all of that to how our body is resisting insulin because for so long we keep making our body have to work on its own. But when we can eat in a way that we call PFC3, it is so simple. A protein, a fat, and a carb every three hours. And people are like, "Carbs? We can't have carbs.

[00:20:35] Carrie Lupoli: I'm afraid of carbs." Carbs give us energy, you guys. Do you know that plants, like vegetables and fruit, are carbohydrates? There's only three macronutrients, protein, fats, and carbohydrates. And so I think we have to understand food better. Bread and an apple, they're, uh, both carbohydrates. They both turn into sugar in our body.

[00:20:56] Carrie Lupoli: One has more refined carbs, one is much denser, one [00:21:00] has less nutrients, but they'll both turn into sugar because they're carbs. One is a little harder on our body than the other One is much more nutrient-dense than the other. But we just need to understand more about food. So if we're eating a protein, fat, and carbohydrate, a carbohydrate will spike up blood su- sugar.

[00:21:16] Carrie Lupoli: So whether I have an apple or I have a piece of bread, it's gonna spike my blood sugar, and our body will try to release that insulin. But if we can actually eat protein with that carbohydrate, that can keep the insulin at bay, and that protein can act as the substitute. "Hey, look, look, insulin, we're good over here.

[00:21:35] Carrie Lupoli: If... I, I, I got you taken care of. You just stay back until we really need you. I'm gonna take over right now." And that protein, which especially for women, we always hear, "Have more protein, have more protein." Yes, it helps us to build muscle strength if we are coupling it with strength training, and it also helps to give us the amino acids that our body cannot make on its own.

[00:21:54] Carrie Lupoli: It is super important, super powerful. Most women are not getting enough protein, but I don't think we realize [00:22:00] the power it has in keeping our blood sugar stabilized because then insulin doesn't have to keep running in and taking over, and it keeps our body less stressed. It doesn't make our body have to work so hard.

[00:22:11] Carrie Lupoli: And then when we have fat at the same time, that will slow down the digestion of those protein and carbs. Slowing down digestion speeds up your metabolism. It helps cushion our organs. It fuels our brain. The three macronutrients were meant to be eaten together. And it was revolutionary when Mark McDonald figured this out more than 20 years ago, but what I can't get over, it is still revolutionary today.

[00:22:35] Carrie Lupoli: It's just the way our body wants to eat. And I know this because I have continuous glucose monitors on all, on all my clients. And we have this myth and this belief that every time you eat, you're gonna spike your blood sugar. If you eat multiple times a day, you're gonna keep spiking your blood sugar, and it's going to cause metabolic instability, and you want metabolic flexibility.

[00:22:56] Carrie Lupoli: It's just not true. Small portions [00:23:00] every three hours means you're not gonna spike your blood sugar when you eat, and you're always ready to eat satisfied, ready to eat satisfied. It allows your body to feel balanced, consistent, and it's not going through any of those highs or lows. You can do grab-and-go PFC thir- PFCs like turkey, almonds, and an apple, right?

[00:23:18] Carrie Lupoli: So, so, so simple that it's just like puzzle pieces. You can make recipes. So many different recipes tell you your protein, fat, and carb count. We don't have to track our macros for the day this way. We just wanna make sure... Basically, a good serving size would be like a protein where it's like in the palm of your hand.

[00:23:37] Carrie Lupoli: A carb is like a, a fist size of carb, and your fat is about a thumb size of fat. You wanna have more protein than you do carbs, and about half of the amount of your protein in fat. And if you feel ready to eat and satisfied, not overly hungry and not overly full, you're pr- and g- you're getting hungry about every three hours, you're probably [00:24:00] doing it pretty well.

[00:24:01] Carrie Lupoli: It's simple. A little more nuanced than that, but if kids can do it- Then you can do it too. And I, I, I can prove to you that kids can do it. There's a reason why I actually developed PFC Pals, it's a children's nutritional literacy program, because I knew that we could actually take the concept of PFC3 and make it into a kid-friendly version.

[00:24:26] Carrie Lupoli: And so I'm gonna share with you a little video from PFC Pals that is super cute, and we ha- there's a book that teaches kids all about this. So again, there's no kid-friendly version to dieting, but there is when it comes to fueling your body in a way that it loves. So take a look. 

[00:24:47] PFC Pals Ad: In a brand new and exciting story designed to unlock the secrets of a healthy lifestyle, you'll be introduced to Marc, a bright young boy curious about food fuel, who meets [00:25:00] three extraordinary new pals, a protein powerhouse named P, a fabulous fat named F, and a carbohydrate champion named C, called the PFC Pals.

[00:25:11] PFC Pals Ad: These aren't just any friends, they're the foundational building blocks of all the food on the planet. The PFC Pals swoop into Marc's life and whisk him away on a vibrant grocery store adventure. But this is no ordinary shopping trip. It's a mission, where every aisle holds a vital lesson about the hidden power that lies in everything we eat.

[00:25:35] PFC Pals Ad: But the biggest adventure is yet to come. The PFC Pals are keeping one really big secret, a secret so incredible it will transform Marc into a strong, focused, and energized super fueled hero ready to take on the world. Are you ready to learn the really big secret? Come along with Marc and the PFC Pals [00:26:00] as you embark on an unforgettable journey into nutritional literacy.

[00:26:03] PFC Pals Ad: Discover the secret formula for a super fueled life, and learn how you can become a super fueled hero too. Because being super fueled is your superpower. 

[00:26:18] Carrie Lupoli: I mean, could that be any cuter? PFC Pals and the really big super fueled secret. Now, can you tell what the secret is? The secret is when you keep your pals together, PFC, then you can become super fueled, and super smart, and super cool.

[00:26:33] Carrie Lupoli: And it's not about the fact that we never w- like this is all about the kid-friendly version of this. We don't wanna tell them that they're doing something wrong if they're not putting their pals together, but if they choose to put their pals together, this is what can happen. And it is such a great way for me to, uh, prove my point about how there can be a kid-friendly version of doing what's right for your body.

[00:26:56] Carrie Lupoli: We're not telling kids they have to eat every three hours. We're not telling kids they have to do [00:27:00] this, but it becomes a choice, and it becomes about education and learning. And that's what I want for everybody that we work with, that they really truly understand their body, their needs, and how to fuel it, and, and it based on science and what your body really needs.

[00:27:16] Carrie Lupoli: We just haven't been taught that. Okay, let's keep moving on. So the PFC concept is something I talk about all the time. Um, I'm gonna get into the other six plates, but I'm gonna tell you that you're gonna be able to download a guide with the six spinning plates, so we'll have information on each of these, including more about PFC-3 and the way that we fuel our body.

[00:27:37] Carrie Lupoli: Stay continued to subscribe to this podcast, to like this podcast. We have, uh, just so many tools and resources around this concept. I also love, love, love to educate, so I do a, a, a chall- like a three-day lifestyle launch, um, every few, every few months I'd say, to teach this kind of stuff [00:28:00] because I truly believe everybody needs it.

[00:28:02] Carrie Lupoli: So make sure you're following me on Instagram, cari_lipoli, because these are the ways that we are going to be able to communicate. And subscribe to the podcast, like this podcast so that you can get more stuff around this. All right, spinning plate number two. We'll go through the next four plates pretty, uh, quickly just simply because of time, and also if you download the guide in the show notes, it's gonna help walk you through this because food alone is not going to be enough.

[00:28:29] Carrie Lupoli: And I know this because of the thousands of people that I've worked with where we, you know, we just started changing things with food. Now, changing things with food makes a big difference, but it's an entire lifestyle that we need to think about because the diet industry has us believing that it's just a food plan, and that's it.

[00:28:47] Carrie Lupoli: But the healthiest version of you has to do, say, think, and believe certain things. If your life was a commercial, what would you be advertising? It's not just about food. It's about an entire [00:29:00] lifestyle because the second spinning plate is around exercise. Now we keep hearing, "Eat less, move more," right? We know that exercise is something that we need to be doing, and it-- That's not new, but I don't think people understand the power of it when it comes to blood sugar s- regulation, strength training in particular.

[00:29:19] Carrie Lupoli: Now, if you love yoga and Pilates and all that kind of stuff, great. Do that. If you aren't doing any exercise at all, then start with walking. But I want you to be thinking about the concept of strength training because this is a huge factor in blood sugar. It is a-- It is literally like a fountain of youth.

[00:29:38] Carrie Lupoli: Blood sugar instability causes us to age faster, and we know that strength training is scientifically based to help Reduce or reverse aging. I recently did a podcast how I'm 51. Last year I got my blood work done, and I was a biological age of 43, and this year my biological age was 38. It [00:30:00] is consistency over time of these six spinning plates, but strength training really needs to be a goal.

[00:30:05] Carrie Lupoli: All right, the third spinning plate is hydration. Do you realize that 75% of people are dehydrated? Now, I know you've heard, "Drink your water, drink your water." People got those water bottles with all the lines on them. But I don't think people realize that hydration is an absolute player in your blood sugar story.

[00:30:25] Carrie Lupoli: And I just know that if we under have... If we, if we understand our body and we have a bigger why, we're going to do things because the why is around deep health. When we wanna lose weight and we're like, "I gotta exercise, I gotta drink water, I gotta do this," and the goal of losing weight is around other people.

[00:30:41] Carrie Lupoli: It's around what we want other people to think about us or what we believe people think about us if we don't weigh a certain amount. But when we are truly about deep health, we show up for ourselves differently. You show up for someone you like differently than when you show up for someone you don't like.

[00:30:57] Carrie Lupoli: You don't show up for someone that you don't like [00:31:00] with a lot of desire to do much with them. And I... The weight loss and diet industry have gotten, gotten us to believe that we should be frustrated with our body. We enter into a new diet of misery because we're so frustrated with ourselves. That's never going to get us to the place of true deep health.

[00:31:17] Carrie Lupoli: It's gotta be based in love because when you love somebody, you do more for them. And when you love your body, you will show up with your exercise, with your hydration, with your food differently. And that brings me to sleep. Again, not something that you... This is new, but just one night of dysregulated sleep can impact your glucose levels like that of a Type 2 diabetic.

[00:31:39] Carrie Lupoli: We know from a study in Stanford in 2018 that they'd studied a group of typically that they would consider healthy people, and they had diabetic-level glucose spikes. That is because we are not looking at our bodies and our health in the lens of blood sugar stabilization. [00:32:00] But what's so cool about sleep is I love the book Sleep Smarter by Shawn Stevenson.

[00:32:04] Carrie Lupoli: By the way, I usually have it here. I'm sure I do. Yep, I have it right here. It is a fabulous book that helps gives, give us a bunch of strategies on how to sleep better. We've studied it in my community over and over again, but once you do get one plate spinning, another plate often starts. So once you get your nutrition in order or start balancing your blood sugar through food, it's amazing how much better your sleep will get.

[00:32:29] Carrie Lupoli: But I highly suggest Shawn Stevenson as well because there's just tons of tools in there. But in the guide that you can download, there's a bunch in there as well. All right, the next one, the fifth s- plate is the X factor. It is stress. And again, I think people believe that stress matters, and it's not good for us, and yada, yada, yada, but I don't think we realize how truly detrimental to our body it is.

[00:32:56] Carrie Lupoli: I was actually speaking at an event, and there was a [00:33:00] moment in my talk that I actually got really nervous about something really, like, uh, I would say stressful. It was just the way that I was perceiving a situation. And I was wearing a continuous glucose monitor. And in that moment, I went back and looked at my, um, at my data, and my blood sugar spiked to 174.

[00:33:19] Carrie Lupoli: An average glucose level is between 70 and 140, and I try to stick around aro- around the 100 range. And I hadn't done anything other than be stressed, allow stress to kind of take over my thinking, and it shot up. That means the cortisol that is in my body with stress actually impacts my glucose levels.

[00:33:39] Carrie Lupoli: So if you are under chronic stress over and over again, it don't matter what you're eating... I mean, it does matter what you're eating, but you're still gonna struggle to be able to lose weight, sleep better, because your blood sugar is going to be dysregulated. This is what I mean about understanding all the pieces of this puzzle.

[00:33:56] Carrie Lupoli: And then once my blood sugar came down, it crashed down to low [00:34:00] 80s, because what goes up comes down. And as we think about PFC Pals, our next book in the series... Our first book will be coming out in early 2027, but you, you can pre-order it and get the e-book before that. But the, the next book will be, uh, a book called PFC Pals and the Amazing Balancing Act, and it will be about the six spinning plates, and we will be introducing the characters of Spike and Crash into it and helping kids to see how stress impacts our health.

[00:34:30] Carrie Lupoli: All right. The sixth spinning plate is supplementation. Supplements, yes, people always talk about supplements. Uh, I will always say that if you are working with somebody that tells you you have to buy their products in order to do their program, I want you to run, run for the hills. Because anytime you are doing a nutritional approach, you sh- it should be based in education and support, not that you have to buy products.

[00:34:51] Carrie Lupoli: But I want you to think about supplementation as the grout. So, like, let's say you're redoing your tile in your bathroom, and you pick out the tile, [00:35:00] and that is, like, foundational, right? You gotta have the tile straight and beautiful and all of that stuff. You have to have it all laid out. But the grout is what keeps it sturdy.

[00:35:11] Carrie Lupoli: But it's not the first thing, and it's not the foundation. That's how I feel supplementation is. I think so many times we over-supplement, and we ignore all those other pieces of the puzzle But do we need certain vitamins and minerals? Yes, absolutely. We have to fill the gaps. We have to use the grout to be able to keep ourselves more stable.

[00:35:29] Carrie Lupoli: I know most people are typically deficient in magnesium. I use a magnesium lotion, vitamin D, vitamin C, omegas, calcium. I'm a, I'm also a big fan of bioidentical hormones. I've done multiple shows on HRT. Uh, all of that is supplemental, and for some people it is the game changer once they get the other pieces of the foundation set.

[00:35:52] Carrie Lupoli: But there's other pieces of supplementation, because notice I'm not saying supplements, I'm saying supplementation. I look at [00:36:00] like a sauna as a supplemental activity. It has a ton of research. 21-year study where th- they found that people that saunad four times or more a week have a 65% reduction in Alzheimer's.

[00:36:14] Carrie Lupoli: I actually have the APOE 3/4 gene, which means I have a 30 to 50% chance of getting Alzheimer's. I didn't ever wanna know that. My grandmother died of Alzheimer's, and I was always afraid of that. But knowing that actually gives me a deeper why. We bought a sauna. We invested in a sauna. I am in the sauna at least four to five times a week, knowing that that was one piece of the puzzle.

[00:36:36] Carrie Lupoli: But if I wasn't spinning my other plates, that sauna wasn't gonna matter at all. And speaking of saunas, I love Sunlighten Saunas. It's the only sauna I recommend. It's the only sauna I use. If you go to Sunlighten Saunas, you can go to sunlighten.com, um, and get on a call with them. They will teach you about infrared saunas, why they matter so much.

[00:36:56] Carrie Lupoli: And if you tell them you know me, they're gonna give you a whole bunch of money [00:37:00] off. And so just go do that and get some education on that. The other thing I put in supplementation is walking. People get mad at me about this, but I don't put it in the exercise plate. Because if that's where you are, you can start off there.

[00:37:14] Carrie Lupoli: Walking is foundational to blood sugar regulation with... along with all the other supplemental concepts that I just talked about. But if you are working out every day but you are sitting at your desk, your blood sugar is going to struggle. And y- you can even do something simple, like every 30 minutes you just get up and move for one or two minutes.

[00:37:35] Carrie Lupoli: You don't have to go walking for two miles. In fact, I just coached one of my clients who walks two miles three times a week, and I'm like, "Why don't you walk less but more often?" And she's like, "Oh, I can do that." Because it's like we have to have this huge chunk of time, and if we don't have it, then we feel like, well, we're not doing anything It's gotta just be movement.

[00:37:54] Carrie Lupoli: That's what's key with blood sugar regulation. So as you can see, there's a lot of different things [00:38:00] we need to be thinking about. When w- our why is stronger and it's around health and blood sugar, we will show up differently. But no matter what, I will say it's the power of 1%. You cannot do all of these things at once.

[00:38:11] Carrie Lupoli: Your brain will not let you. Your brain will freak out because it's gonna be like, "There's too much new here," and it's going to sabotage you. It's gonna start to question the changes you made because everything feels new and different. Your goal is to start to spin one plate at a time, and in that resource I told you about that you can download, there's a little assessment for you to truly look and reflect at what plates, like, what plates aren't spinning at all, what plates are on the ground, where are you with all of them, and then it will help you prioritize what you should focus on first.

[00:38:42] Carrie Lupoli: So no, the dieting is not the answer. Diets have lied to you. Stop falling for it, and actually focus on the science of what your body needs so that you can live a life of deep health, because you are here for a purpose. In order to serve that purpose, you have to be the healthiest version of [00:39:00] yourself for as long as possible.

[00:39:01] Carrie Lupoli: And part of health is not obsessing about food in your body, but respecting it, showing up for yourself for the right reasons, and you do that 1% at a time. And so in addition to this podcast, in case you don't know, I actually have a morning time show every single day on Instagram. I'm working to get it on YouTube, too.

[00:39:21] Carrie Lupoli: But on Instagram every day, 8:00 AM, you can always watch the replay, Eastern Time, Monday through Friday, where I do a 10-minute, 1% daily declaration for you to continue to up-level at small increments so your brain doesn't get in overwhelm, but you continue to push yourself into that definition, that identity of the healthiest version of yourself.

[00:39:46] Carrie Lupoli: So make sure you subscribe to my channel. Like this, because the YouTube gods love it when you like something. And make sure you go follow me on Instagram. We can go hang out together, and also PFC Pals is hanging out on Instagram as well. So if you wanna [00:40:00] know more about that, when the book's gonna release, and how you can be a part of the movement where we will be having PFC Pals visiting schools all over the country, make sure you go follow PFC Pals on Instagram.

[00:40:11] Carrie Lupoli: All right, you guys, wherever you are on your journey, there's a place for you, and I hope that you will see that you absolutely have the power within you to be able to make small incremental changes to up-level your life and live the healthiest version of yourself. We'll see you next time.