Years ago, I tried it all — liquid diets, lemonade cleanses, calorie counting, even starving myself.
What did they all have in common?
They weren’t healthy, and they didn’t last.
Eventually, I realized something life-changing: it’s not just about losing weight—it’s
about gaining health.
I began learning which foods worked for my body, the supplements I actually needed
(it’s not just about vitamins), and how to create a lifestyle that supported healing from
the inside out. That’s when I started to redefine what 100% really means to me.
My Battle
Hypothyroidism
Spinal fusion in my lower back
Osteoarthritis in both knees
My balance
Learning Food Freedom
Managing my fitness and supplement plan
Balancing time, energy, and medical challenges
My breakthrough
Through consistency and self-compassion, I redefined my 100%.
I stopped chasing perfection and started focusing on progress.
By showing up for myself and making small changes — just 1% better each day — I began to reclaim my health, energy, and confidence.
Transform Your Life in 100 Days
Transform your body, mind, and lifestyle in just 100 days by making 1% progress every day.
Because big change doesn’t come from doing everything — it comes from doing something consistently.
Your Battle. Your Balance. Your Breakthrough.
Introducing 100 Days of 1%
The last nutritional and lifestyle guidance you’ll ever need.
It's a holistic approach encompassing Body, Mind and Lifestyle that will empower you to transform your life, one small step at a time over the course of 100 Days.
At its core, the 100 Days of 1% Program is about progress, not perfection. It’s a journey that combines science, education, and daily action to create lasting results.
Here’s what you need to know:
Blood Sugar Balance: Blood Sugar Balance is the foundation of PFC3. When your blood sugar is stable, your energy soars, cravings vanish, and weight management becomes effortless.
1% Daily Progress: Imagine making a 1% improvement in your health every single day for 100 days. These small shifts add up, compounding into remarkable transformations. It’s not overwhelming—it’s empowering!
Body-Mind-Lifestyle Immersion (The Formula for Food Freedom): This isn’t just about food; it’s a holistic approach. We’ll dive into nutrition, mindset, movement, and lifestyle choices. Because true health extends beyond what’s on your plate.
The 3 Phases of 100 Days of 1%
Daily Guidance
Our program provides daily guidance for 100 days removing guesswork and confusion.
Food Lists, Recipes, and Tips
Access hundreds of delicious and balanced recipes that cater to all dietary preferences.
Community Support
You’re not alone. Connect with other members on your same journey of great health, share victories, and overcome challenges together. Our PFC3 Club is your lifeline for constant support any time of day.
Results That last
Forget quick fixes. We’re in this for the long haul. After 100 days, you’ll be amazed at how far you’ve come by changing your mindset. You will become your own Nutrition Boss.
Want to see what happens when you learn to show up for yourself—just 1% a day—for 100 days?
Testimonials
“My health struggle began with a neck & back injury in 1999. Even though we were already teaching PFC3, food sensitivities were not in the forefront of education back then. I simply could not heal properly from this injury and struggled with inflammation. This led to despair…which led to comforting with food…which led to more inflammation. It was a bad cycle that lasted almost 2 years. Eating clean and PFC3 began to restore order to my body, reduced inflammation and I began to shed the weight.”- Abbi “Mark Macdonald has been a game-changer in my health journey. From conflicting health backgrounds, my husband Andrew and I struggled to find common ground. Thanks to Mark, we discovered the importance of balance in nutrition and caring for our physical, mental, and emotional well-being.”
"As a teenage athlete, my mom has always trained me to realize that I need to fuel my body so I can perform. I know that a strong body is a healthy body and that's always been my goal. Eating PFC3 is just a part of life for me, and I know, when I have times that I am not balanced, I can feel it in my performance and energy. I also love that because I know so much about food, I help my teammates understand the importance of proteins, fats and carbs and why they matter. It's amazing how none of us are taught how important nutrition and PFC3 is by our coaches. I am grateful I have this information for myself and my team!"
“Learning to eat PFC3 means I'm eating more now than I ever have in my life and I'm no longer fearful of food and skipping meals. AND I'm not gaining weight!! I'm so grateful that I know how to take care of my body and that the "dieting" mindset isn't one I'm passing on to my daughters.“
The Experts Behind the Program
Global nutritionist and NY Times Best Selling Author, Mark Macdonald and world-renowned behavioral specialist and award-winning educator, Carrie Lupoli have combined 50+ years of experience to create the first ever Formula for Food Freedom, with a full immersion into a robust Body-Mind-Lifestyle approach with a focus on 1% daily progress.
Body, Mind & Lifestyle Approach
