Mar 22, 2021

Episode 31: Menopause and Metabolism

by Carrie Lupoli | Diet Disruptors Podcast

In part three of our special eight series, Coach Carrie is joined again by Mark McDonald, the father of PFC Every 3!  Mark is a diet, nutrition, fitness & health expert, television star, global instructor and speaker and the author of the New York Times bestselling book Body Confidence! He is also the founder of Venice Nutrition, the company through which Disruptive Nutrition’s coaches are certified!  Carrie and Mark join forces in the episode to talk about menopause and SLEEP! They discuss…

The Importance of Body Positive

Your Sleep Cycles

  • Sleep charges your adrenal gland and helps your mind and body recover
  • The power of 90 minutes!

Sleep Deprivation, Hormones, & Weight Gain

  • Balanced hormones= a leaner and lighter body
  • When your body is satisfied, you release leptin,
  • When your body is hungry, it releases ghrelin
  • Sleep deprivation causes your body to stress and release cortisol and adrenaline
  • Sleep deprivation increases grenelin in your body

5 Strategies to Master your Sleep!

  • Set a sleep schedule
  • Resist the snooze button
  • Sleep in a quite & dark environment
  • Create downtime
  • Resist the BOOZE!
Mark MacDonald’s Facebook Page: 

Learn more about making good nutrition a sustainable lifestyle by heading over to Facebook to interact with Carrie and her team!  We answer questions, share timely and relevant information, and even share our grocery store finds!  You can find us by going to!  Be sure to subscribe to this podcast to learn more as Carrie and her coaches continue to disrupt everything you THOUGHT you knew about nutrition!

Sponsor: Scout and Cellar: 


The physical and chemical properties of fats affect the way they are processed in your stomach and intestine. Unlike proteins and carbohydrates, which mix well within the aqueous environment of your gastrointestinal tract, fats are incompatible with water and tend to rise and float at the top of your stomach's contents. Dr. Haas says this is one reason fats are acted upon last and tend to slow digestion. LIVESTRONG

When we are at our optimal health, things like menopause can even be dealt with in a way that is not so traumatic.

Understand Your Body better!

If you are an endomorph and you are shooting to be super, super skinny… you’re not going to be happy!

We can’t go backwards, but we don’t have to lose hope!

Our bodies are talking to us.  They have BEEN talking to us for the last 50 years… we just haven’t been listing.  

I don’t care if you’re an ectomorph, a mesomorph, or an endomorph. It’s about getting to your optimal health… and you can do that!

You have to start where you are!  It’s not about what you did 20 years ago!

As your hormones shift, you have to raise your game.

You CAN reverse your metabolism.

Get clear on your body type, understand your set point, and understand that your body will slow down over time no matter what you do.

When you are NOT balancing your blood sugar, your thyroid moves that much slower. Your cortisol levels raise that much more. If you don’t balance your blood sugar, and you go back to the dieting world, you are writing your own destination to not living the quality of life.

Dieting is speeding up the process of slowing down our metabolism.

Every time you skip a meal, your body sugar is dropping.  When your blood sugar drops, your body over-releases a hormone called glucagon, which makes you cannibalize lean muscle, so it slows your metabolism.  But it also puts stress on your body.  That stress on your body, causes an increase of cortisol.  And when you have too much cortisol, you go into a negative state that affects your blood sugar, that over-releases insulin, and creates a negative environment in your body.  THEN any time you’re overeating, you spike your blood sugar, you over-release insulin.

Realize your results will move a little slower.  The way you get your thyroid moving again.  The way you minimize the amount of cortisol you’re releasing.  The way you can help counter the slower or non release of female hormones is to balance your blood sugar with proteins, fats, and carbs.

When you start to get hungry every 3-4 hours, even if you haven’t met your goals yet, it’s this confidence that you are doing something right by your body

Body type: accept it and love it> Dieting mindset: let go of it! >Start understanding your hormones! >Start balancing your blood sugar!

When blood sugar is stable, we can burn fat and we can increase lean muscle.  

Nutrition supports your fitness program.

It IS possible, we CAN live our best lives, and THROW AWAY THE SCALE!


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