Health Coach Hotline: Glucose Grit & Grace

Are you doing “all the right things” for your health — and still feeling exhausted, inflamed, or burned out? If you’ve hit that frustrating point where more effort isn’t giving you more energy, this episode is for you. In this powerful conversation, we’re joined by Wellness Pro & Health Coach Rachel Borntrager to unpack what’s really happening when stress keeps your body stuck in survival mode.

This episode is a reminder that healing isn’t about doing more… it’s about doing things with purpose. Together, we explore: -

Why chronic stress drains your energy at a cellular level

- The critical difference between managing stress and transforming it -

How stress impacts hormones, metabolism, and inflammation

- What whole-body, root-cause healing actually looks like

- How to reclaim your energy so you can live a purposefully healthy life

Coach Rachel brings a compassionate, science-rooted approach to health, helping women uncover root causes and cellular solutions instead of relying on surface-level fixes. Her work empowers you to stop fighting your body — and start supporting it in a way that leads to real, sustainable energy. If you’re ready to stop running on empty and start living with clarity, resilience, and vitality, this conversation will meet you right where you are.

Episode Highlights: 2

:29 For those of you who don't know you yet, can you take us what life looked like before you found this balance and what did burnout actually feel like for you?

3:58 So, how did that journey really open your eyes to the connection between your emotional and your physical energy and whole person health and a lot of us will look on the outside for health,

5:08 What about whole person health...there's that cellular healing that you mentioned just now regarding molecular activation and restoring that balance from the inside out. So, how did

5:19 How did you learn that that's what was going to help you?

5:24 What are some signs that your body might be calling for better balance?

8:39 how did you discover the rhythm and what changed when you started living that way?

10:10 What helped you move from restriction to true freedom?

11:28 Talking about stress transformation rather than management

12:41 Tools to help clients really understand and utilize the concept around stress transformation?

14:35 the core pillars that you stand on with your purposeful health lifestyle?

Feeling like the holidays hijack your energy, your cravings, and your sanity every single year? This episode is your permission slip to stop surviving the holidays… and actually enjoy them — with steady energy, fewer cravings, and zero guilt. Today on Health Coaches Hotline: Glucose, Grit & Grace, we’re breaking down exactly how to stay balanced through the busiest, sugariest season of the year — without dieting, depriving, or hiding from the cookie table at work.

You’ll learn how to:

✨ Ditch the “I’ll start again January 1st” trap

✨ Build a holiday plate that tastes amazing and supports your blood sugar

✨ Handle food pushers with confidence (and kindness)

✨ Stop stress-snacking and understand what your cravings really mean

✨ Use the “Prepared, Not Perfect” strategy to actually enjoy the season

✨ Keep your Six Spinning Plates steady: nutrition, hydration, movement, sleep, stress & supplements

✨ Navigate parties, travel, family chaos, and dessert tables like a pro

And of course… we’ve got a little holiday gift waiting for you. 🎁 Two PFC3-balanced holiday favorites are linked below: https://glucosegritandgrace.com/recipes Cranberry Sage Turkey Meatballs Sparkling Holiday Mocktail

Both are blood-sugar friendly, party-approved, and guaranteed to get you through the season without the crash.

⏱️ Timestamps 00:00 – Why the holidays feel so chaotic

01:12 – “I’ll start again January 1st” (the mindset trap)

04:18 – The shift to Prepared, Not Perfect

07:42 – What PFC3 actually is (quick explanation)

10:05 – Real examples of intentional holiday choices

13:20 – Why holiday cravings spike (stress + blood sugar)

16:10 – Breathe → Rebalance → Move On formula

18:54 – Your perfect holiday party plate

22:08 – The Six Spinning Plates (Holiday Edition)

26:40 – Quick-fire Q&A: cookies, travel, and family pressure

30:10 – What to do if you feel overwhelmed 32:00 – Your weekly challenge + holiday recipes

💬 Holiday Challenge Pick ONE of your six spinning plates — nutrition, hydration, movement, sleep, stress, or supplements — and give it a gentle nudge this week. Prep one thing. Drink one extra bottle of water. Take one 10-minute walk. Small shifts → big peace.

🔗 Links & Resources 🎁 Holiday Recipes (Episode Freebies): Cranberry Sage Turkey Meatballs Sparkling Holiday Mocktail https://glucosegritandgrace.com/recipes

❤️ If this episode helped you… Please LIKE, SUBSCRIBE, and SHARE it with someone who’s trying to survive the holiday season with their sanity (and blood sugar!) intact. Balance isn’t boring — it’s freedom. And freedom feels amazing.

Comment below, DM us on Instagram, or email us — we may feature your story in a future episode.

📲 Stay Connected with Us: Follow The Coaches Hotline: Glucose, Grit & Grace for more real talk, no sugar coating:

📌 Resources & Links: Connect with Elaine: @nana_knows_better Connect with Alane: @alanepearcecoaching Connect with Amber: @coachamberc

Email: [email protected] Website: glucosegritandgrace.com

🎙️ About The Coaches Hotline: Glucose, Grit & Grace We’re three PFC3 health coaches—Amber, Elaine, and Alane—on a mission to cut through the diet culture noise. Each week, we get real about nutrition, mindset, and lifestyle so you can stop chasing quick fixes and start building a life you love.

If you’ve ever felt trapped in the endless diet cycle — chasing quick fixes, counting calories, or trying to “earn” your food — this episode is your permission slip to break free. We’re sitting down with Carrie Lupoli, co-creator of PFC3 and founder of Disruptive Nutrition, for a heart-to-heart about food freedom, mindset, and why balance beats restriction every single time. Carrie shares parts of her story she’s never told anywhere else — from what first led her to discover the power of blood sugar stabilization to how it’s transformed not just her own life, but the lives of thousands of women around the world. Together, we dive into the science, the mindset, and the heart behind living in balance — and how that simple rhythm of eating PFC3 (Protein, Fat, and Carbohydrates every 3–4 hours) can literally change everything: your hormones, your energy, your confidence, and your relationship with food. This is the conversation that brought our stories full circle — back to the woman who started it all. 💬

What You’ll Learn:

The truth about why diet culture fails — and how to finally break free from it

The simple science of blood sugar stabilization and why it’s sustainable

What “food freedom” actually looks like in real life How mindset, grace, and grit all play a role in lasting transformation

The ripple effect of one woman’s mission — and how it’s changing health for generations

🌟 Highlights: “Diets aren’t the problem. Diet culture is.” — Carrie Lupoli Real, raw stories from Carrie that she’s never shared before Insights on balancing hormones, stabilizing energy, and eating without guilt A fun lightning round — including Carrie’s favorite grab-and-go meal and her go-to positive affirmation! ❤️

Why You’ll Love This Episode: This one hits home. Whether you’re new to blood sugar balance or have been following PFC3 for years, you’ll walk away with a renewed sense of hope, clarity, and grace for your journey. It’s not about perfection — it’s about progress. And as Carrie reminds us, it’s never too late to start living in balance.

🔗 Connect with Carrie Lupoli: Website: https://www.disruptivenutrition.com Instagram: @disruptivenutrition http://carrielupoli.com

🎧 Connect with the Glucose, Grit & Grace Health Coaches: Follow along for more conversations that blend science, mindset, and grace — helping you live well every day.

📩 For coaching or collaboration inquiries, visit glucosegritandgrace.com 📱 Instagram: @glucosegritgracepodcast

✨ If this episode inspired you, please follow, rate, and share the podcast — and tag us to let us know your favorite takeaway! C

omment below, DM us on Instagram, or email us — we may feature your story in a future episode.

📲 Stay Connected with Us: Follow The Coaches Hotline: Glucose, Grit & Grace for more real talk, no sugar coating:

📌 Resources & Links: Connect with Elaine: @nana_knows_better Connect with Alane: @alanepearcecoaching Connect with Amber: @coachamberc

Email: [email protected] Website: glucosegritandgrace.com

🎙️ About The Coaches Hotline: Glucose, Grit & Grace We’re three PFC3 health coaches—Amber, Elaine, and Alane—on a mission to cut through the diet culture noise. Each week, we get real about nutrition, mindset, and lifestyle so you can stop chasing quick fixes and start building a life you love.

You’ve heard it a thousand times: “Drink more water!” But hydration is about more than hitting an arbitrary number of ounces. It’s one of the six spinning plates of health that keeps everything else in motion—from your energy and mood to your blood sugar and cravings.

In this episode, the Glucose, Grit & Grace coaches dive into the Hydration Plate and uncover why it’s often the missing link in your health routine. Even mild dehydration can mimic hunger, drain your energy, and make it harder to stay consistent with your other healthy habits. We’ll share why hydration is essential, how it ties directly to blood sugar balance, and simple ways to keep this plate spinning without overwhelm.

What You’ll Learn in This Episode:

💧 Why hydration is about so much more than just drinking water.

⚖️ How dehydration affects blood sugar, cravings, and energy.

🧠 Common hydration myths and mistakes (and how to fix them).

💡 Practical tips to stay hydrated without tracking every sip.

💪 How hydration supports all six spinning plates of health. Takeaway Challenge:

👉 This week, focus on your hydration plate. Start with one small habit: drink a glass of water before your morning coffee, keep a bottle nearby throughout the day, or add natural flavor to make it fun. Remember—hydration isn’t a chore, it’s self-care.

Comment below, DM us on Instagram, or email us — we may feature your story in a future episode.

📲 Stay Connected with Us: Follow The Coaches Hotline: Glucose, Grit & Grace for more real talk, no sugar coating:

📌 Resources & Links: Connect with Elaine: @nana_knows_better Connect with Alane: @alanepearcecoaching Connect with Amber: @coachamberc

Email: [email protected] Website: glucosegritandgrace.com

🎙️ About The Coaches Hotline: Glucose, Grit & Grace We’re three PFC3 health coaches—Amber, Elaine, and Alane—on a mission to cut through the diet culture noise. Each week, we get real about nutrition, mindset, and lifestyle so you can stop chasing quick fixes and start building a life you love.

Ever feel like you’ve got one part of your health together, only to have another part fall apart? That’s because health isn’t just one plate—it’s six. In this episode, the Glucose, Grit & Grace coaches unpack the Six Spinning Plates of Health: Nutrition, Hydration, Movement, Sleep, Stress, and Supplements.

We’ll examine the plates at a high level, then shine the spotlight on one that trips nearly everyone up—stress. Left unchecked, stress not only affects blood sugar, sleep, and cravings but often leads to self-sabotage. The good news? When you learn to notice the wobble and reset with grit + grace, you don’t have to let a crash take you out.

What You’ll Learn in This Episode:

Why health is more than food and exercise—the six plates that keep your life balanced.

Why willpower alone doesn’t work, and how systems make the difference.

How stress impacts blood sugar, cravings, and mood.

The link between stress and self-sabotage (and how to break the cycle).

Practical ways to keep your plates spinning without perfection.

Comment below, DM us on Instagram, or email us — we may feature your story in a future episode.

🎧 Listen to Previous Episodes: [Episode 1: Meet Your Coaches & The Hotline] https://www.youtube.com/watch?v=qnh-0uQ7qKY

[Episode 2: Blood Sugar Basics — Spikes, Crashes & Stability] https://www.youtube.com/watch?v=t4oODlZfqNg

[Episode 3 Your Why: The Key to Lasting Health] https://www.youtube.com/watch?v=MKPfe1eRXOs

📲 Stay Connected with Us: Follow The Coaches Hotline: Glucose, Grit & Grace for more real talk, no sugar coating: 📌 Resources & Links: Connect with Elaine: @nana_knows_better Connect with Alane: @alanepearcecoaching Connect with Amber: @coachamberc Email: [email protected] Website: glucosegritandgrace.com

🎙️ About The Coaches Hotline: Glucose, Grit & Grace We’re three PFC3 health coaches—Amber, Elaine, and Alane—on a mission to cut through the diet culture noise. Each week, we get real about nutrition, mindset, and lifestyle so you can stop chasing quick fixes and start building a life you love.

Finding Your WHY: The Key to Lasting Health

Have you ever started a new health plan with all the motivation in the world, only to burn out a few weeks later? Chances are, you weren’t anchored to your deeper WHY.

In this episode of The Coaches Hotline: Glucose, Grit & Grace, we’re breaking down how to uncover your WHY and why it’s the foundation of every health journey.

💡 Motivation fades. Diets fail. But your WHY? That’s what keeps you going when things get tough.

🔑 What You’ll Learn in This Episode:

What a true WHY is (and why “I want to be skinny” doesn’t cut it) H

ow your WHY connects to mindset and lasting health

The simple “5 Whys” method to dig deeper and uncover your real purpose

Why willpower fails but your WHY pulls you through setbacks

How to use your WHY to stay consistent with your daily choices

📝 Episode Highlights: 00:00 – Opening hook: why motivation isn’t enough

04:12 – Recap of Episode 2 (Blood Sugar Basics)

08:30 – The difference between surface goals and deeper WHYs

15:40 – Amber teaches the “5 Whys” exercise with a real-life example

23:15 – Each coach shares her personal WHY and how it’s evolved

32:00 – How to align your WHY with daily action

38:20 – Listener challenge: Write down your WHY and ask yourself “why” five times

42:00 – Sneak peek of Episode 4 (stress, sabotage & mindset)

✨ Your Action Step: Today, take 5 minutes to write down your WHY. Then ask yourself why it matters five times until you uncover the deeper reason that fuels you. Put it somewhere you’ll see it daily. 👉

Share your WHY with us! Comment below, DM us on Instagram, or email us — we may feature your story in a future episode.

📌 Resources & Links: Connect with Elaine: @nana_knows_better Connect with Alane: @alanepearcecoaching Connect with Amber: @coachamberc Email: [email protected] Website: glucosegritandgrace.com

About The Coaches Hotline: Glucose, Grit & Grace We’re three PFC3 health coaches—Amber, Elaine, and Alane—on a mission to cut through the diet culture noise. Each week, we get real about nutrition, mindset, and lifestyle so you can stop chasing quick fixes and start building a life you love.

💥 Blood Sugar Spikes, Crashes, and Why Stability Matters

Ever wonder why you feel amazing one minute and totally drained the next? In this episode, we break down what really happens when your blood sugar spikes and crashes — and why keeping it stable is the secret to lasting energy, fewer cravings, better moods, and long-term health.

We’ll cover:

✅ What a blood sugar spike actually is

✅ Why crashes leave you tired, foggy, and hangry

✅ The role insulin plays in fat storage and energy

✅ How instability leads to cravings, weight gain, and metabolic issues

✅ Simple ways to stabilize your blood sugar every day

This isn’t about diets, deprivation, or quick fixes. It’s about learning how your body works so you can finally feel in control again.

✨ Glucose, Grit & Grace — Real talk with coaches, no sugar coating.

👉 Don’t forget to like, comment, and subscribe for more episodes each week

We’re kicking off the Glucose, Grit & Grace Podcast with a special “get to know us” episode! This show is hosted by three certified coaches Amber, Alane and Elaine who are each walking their own health journey and have discovered the power of blood sugar stabilization, grit through consistency, and grace in self-compassion.

In this episode, we share:

-How our individual journeys with food, weight, and energy led us to become coaches

-Why we believe that balancing glucose is the foundation for health at any age

-What “grit” looks like in daily habits (and how to make change sustainable)

-Why “grace” is the missing ingredient in most health journeys

-What you can expect in upcoming episodes — from practical nutrition tips to honest conversations about mindset and lifestyle

Glucose, Grit & Grace isn’t just another health podcast. It’s a space where real women have real conversations without sugar coating about what it takes to feel your best and live fully. ✨

Pull up a chair, get to know your coaches, and join the conversation.

📌 Resources & Links: Connect with Elaine: @nana_knows_better Connect with Alane: @alanepearcecoaching Connect with Amber: @coachamberc

Learn more about our programs: glucosegritandgrace.com