Эпизоды
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Samara Toby is a certified macro coach specializing in plane-based eating. She has been vegetarian for over 20 years and saw a need for coaches who understand the intricacies of a plant based diet. Even if you’re an omnivore, you will gain so many valuable insights from our conversation, as we branch far beyond plant-based eating.
Samara shares her journey into nutrition coaching, so many practical strategies to incorporate more plants and plant-based proteins into your dietary pattern. She breaks down the importance to incorporating plant-based proteins into meals, whether you're a seasoned vegetarian or vegan, or an omnivore looking to diversify, and offers practical tips for grocery shopping, encouraging listeners to explore the plant-based section at their local store and to experiment with new foods
We pivot the conversation to the mindset piece, without with, none of this health and fitness stuff matters. We walk through 4 simple but powerful strategies to make fat loss easier, and discuss the fine line between maintaining healthy goals and being overly rigid in a way that sacrifices well-being.
This episode provides practical advice for listeners at any stage of their health journey. Whether you're exploring plant-based proteins, managing a calorie deficit, or finding ways to incorporate flexibility into your eating habits, this episode will empower you to make intentional choices that align with your goals.
“It's not about completely overhauling your diet. Just adding things like nuts, seeds, or textured vegetable protein can bring more fiber, oils, and flavors into your meals.”
- Samara Toby
“Notice what you're doing well already, and do more of that. Collect that because I feel like a lot of people fixate on what they're not doing right instead of reverse engineering from their successes.”
- Iris Deadlifts
This week on Here’s the Deal:
The importance of allowing yourself to fumble and figure things outUsing protein shakes and crappy protein powder recipes as a useful supplement to reach higher protein targets while finding a balanced dietThe practical and nutritional benefits including plant-based meals and proteinsHow tracking food intake can lead to revelations about dietary patterns and necessary adjustmentsThe importance of diversifying protein sourcesA hierarchy of plant-based proteinsHow experimenting with plant-based foods lead to more creativity, less monotony, and a deeper understanding of nutritionSamara’s experience with shifting into maintenance mode during a fat loss phaseThe difference between “needing” and “wanting” fat loss goalsPractical tips to make a fat loss phase easierThe importance of making intentional choices around food to build sustainable eating habits that align with your goals.Connect with Samara:
Samara (@nomeatmacros) on InstagramThanks for tuning in to this week’s episode of Here’s the Deal: Fitness, Nutrition, and Mindset for People Who Don’t Want Life to Suck, where we challenge the common understanding of what it means and what it takes to be fit and healthy! If you enjoyed this episode, don’t forget to subscribe and leave a review wherever you listen to your favorite podcasts.
Apple Podcasts | Spotify
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Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.
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In today's episode, we dive into what it means to “fall to the level of your systems” in health and fitness, focusing on meal planning and prepping, getting in NEAT, and going to the gym. We share our own experiences and many practical tips for making food prep, meal planning, and nutrition easier. We also move into the fitness side of things, sharing the power of walking, explaining how to rack up steps throughout your days, and how to find your best gym schedule.
It’s all about setting yourself up for success in a way that's flexible and adaptable to your needs.
We chat about the importance of finding what works for you, emphasizing that there's no one-size-fits-all solution to health and fitness. We also share stories about what happens when things don't go as planned and how to adjust without feeling like you've failed. By the end of this episode, you'll have a bunch of ideas on how to create systems that not only support your goals but also fit into your life without adding stress.
“Decision fatigue is a real thing, especially when you have goals with nutrition and fitness, and you’re creating a new lifestyle that supports where you want to be.”
- Iris Deadlifts
“The power of being outside doing some exercise and having something other than the inside of your house to look at can be incredibly uplifting.”
- Meri
“Curiosity over judgement.”
- Amy Rudolph
This week on Here’s the Deal:
Meal prep variations and how to find what suits your style and preferencesHow to automate certain aspects of health and fitness to reduce decision fatigueOur unique systems for meal prep, NEAT, and the gymFreedom in StructureWhat are movement snacks and how you can use themWhat is temptation bundling to help us do the things we need to doThe benefits of having a structured gym planConnect with us:
Iris Deadlifts on InstagramMeri on InstagramAmy Rudolph on InstagramThanks for tuning in to this week’s episode of Here’s the Deal: Fitness, Nutrition, and Mindset for People Who Don’t Want Life to Suck, where we challenge the common understanding of what it means and what it takes to be fit and healthy! If you enjoyed this episode, don’t forget to subscribe and leave a review wherever you listen to your favorite podcasts.
Apple Podcasts | Spotify | GooglePlay | iHeartRadio
Be sure to share your favorite episodes on social media and tag us!
Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.
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Пропущенные эпизоды?
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Dr. Kasey Jo Orvidas is a health psychologist and a certified fitness coach with a Ph.D in Psychology, Her mission: Helping you build strong bodies and healthy lifestyles, starting with your mindset. She has dedicated her career to understanding how cognitive processes influence fitness, nutrition, and overall wellness.
In today’s episode, Kasey joins us to explore the concept of stress, the mindsets we have built around stressful situations and reactions, and how our perception of stress impacts our overall health more significantly than the stress itself. We discuss the intricate relationship between stress, self-control, self-sabotage, and decision-making, the concept of Future Self and how it can help us in making helpful decisions, the complexities behind having a growth or fixed mindset, how stepping back and becoming an observer of your thoughts can help shape our mindsets and futures. And more…
This episode is a must-listen for anyone looking to understand the deeper effects of stress on mental and physical health, and for practical tips on how to transform stress into a catalyst for change.
“It really does come down to the meaning that you're assigning and the perception that you have.”
- Dr. Kasey Jo Orvidas
“You’re diverting your mental resources to being stressed out rather than to being productive and staying focused. Stress and self-control are enemies in a way.”
- Dr. Kasey Jo Orvidas
This week on Here’s the Deal:
How mental framing can dictate our physiological and emotional responsesUnderstanding that cortisol is a necessary component of healthHow the perception of stress impacts our overall health more significantly than the stress itselfThe role of self-awareness in changing our relationship with stressThe truth about a Growth vs. Fixed MindsetThe link between stress and self-controlThe idea of Future Self and how it can help us in making helpful decisionsHow becoming an “observer” of your thoughts helps shape our mindsets and futuresConnect with Dr. Kasey Jo Orvidas:
Dr. Kasey Jo Orvidas on InstagramDr. Kasey Jo Orvidas WebsiteHealth Mindset Coaching CertificationThanks for tuning in to this week’s episode of Here’s the Deal: Fitness, Nutrition, and Mindset for People Who Don’t Want Life to Suck, where we challenge the common understanding of what it means and what it takes to be fit and healthy! If you enjoyed this episode, don’t forget to subscribe and leave a review wherever you listen to your favorite podcasts.
Apple Podcasts | Spotify
Be sure to share your favorite episodes on social media and tag us!
Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.
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In today's episode, we talk about bits and pieces of our own transformative journeys, and reassess some previously held beliefs about fitness, nutrition, and mindset. Each story highlights a shift from a restrictive perspective to a more informed, balanced understanding of health and wellness.
“We wanna have more nutrient density in our diet, but heck… We gotta have some pop tarts, donuts, and pizza to live life and still be able to meet our goals.”
- Amy Rudolph
“If you’re successful in a way that weans you off their program and you never have to come back to it, they can’t make money off you any more.”
- Meri
This week on Here’s the Deal:
Popular diets like Weight Watchers often lead to temporary success without sustainable benefits.The challenge of breaking free from the "good food, bad food" mindset that is often perpetuated by diet programs.The importance of breaking away from a transactional relationship with food.How watching the physical decline of our older relatives impact our personal health choices.The consequences of neglecting fitness and health as one ages.The roleConnect with us:
Meri’s Story on the PodAmy’s Story on the PodIris Deadlifts on InstagramMeri on InstagramAmy Rudolph on InstagramThanks for tuning in to this week’s episode of Here’s the Deal: Fitness, Nutrition, and Mindset for People Who Don’t Want Life to Suck, where we challenge the common understanding of what it means and what it takes to be fit and healthy! If you enjoyed this episode, don’t forget to subscribe and leave a review wherever you listen to your favorite podcasts.
Apple Podcasts | Spotify | GooglePlay | iHeartRadio
Be sure to share your favorite episodes on social media and tag us!
Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.
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In today’s episode, I share some personal reflections on the often-stigmatized topic of overeating, particularly in the aftermath of holiday indulgence. I talk about my own Easter “nutritional chaos,” and realistic expectations with your relationship with food. With a mix of humor and sincerity, the discussion turns to the difference between overeating and binge eating, emphasizing that the former is a normal part of life and not synonymous with a disorder. The episode serves as a reminder that perfection in dietary habits is neither attainable nor desirable. So lighten up, mkay?
“Your messed up relationship with food and your body affects the people around you in more ways than you like to admit.”
- IrisDeadlifts
This week on Tater Talks: Two Bitches Talk Fitness:
The important distinction between overeating and binge eatingWhat “all foods fit” actually meanHow managing expectations can dramatically influence our progressWhy beating yourself up for overeating is ridiculous and goofy, so stop itTips on managing temptation by rearranging one's environmentThe importance of periodic maintenance phasesThe responsibility all humans have to deconstruct their mindset about food, body, and exerciseResources Mentioned:
Understand Binge Eating with Chase Smith EpisodeTrigger Foods Podcast EpisodeSelf Sabotage: Why & What to Do About It EpisodeIrisDeadlifts on InstagramApply for 1:1 Coaching with Team BFFThanks for tuning in to this week’s episode of Tater Talks: Two Bitches Talk Fitness, where we challenge the common understanding of what it means and what it takes to be fit and healthy! If you enjoyed this episode, don’t forget to subscribe and leave a review wherever you listen to your favorite podcasts.
Apple Podcasts | Spotify | GooglePlay | iHeartRadio
Be sure to share your favorite episodes on social media and tag us!
Join IrisDeadlifts on Instagram.
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In today’s episode, Michelle Carvalho (Macros Fuel Muscles) certified macro coach, joins me to tell her story through yo-yo dieting which began at age 12, culminating in a transformative health journey as she approached her 40s as she embraced macro tracking and rejected food restrictions. She has lost and kept off over 85 pounds and gained a sense of food freedom.
We talk all about overcoming food fear, maintenance, balance, weightlifting, self-compassion, and much, much more.
“It’d been a lot of years of not knowing what to do, losing and gaining, thinking there was something wrong with me… Nobody ever explained what I had to do after I lost the weight.”
- Michelle Carvalho (Macros Fuel Muscles)
“If you can't do maintenance, how are you gonna do a deficit?”
- Michelle Carvalho (Macros Fuel Muscles)
On today’s episode:
How Michelle broke the cycle of yo-yo dietingHow Michelle found balance and moderation in her dietMichelle’s experience with hypothyroidism and still being successfulHow to build a sustainable life that supports physical and mental healthConnect with Michelle from Macros Fuel Muscles:
Macros Fuel Muscles Instagram PageThanks for tuning in to this week’s episode of Tater Talks: Two Bitches Talk Fitness, where we challenge the common understanding of what it means and what it takes to be fit and healthy! If you enjoyed this episode, don’t forget to subscribe and leave a review wherever you listen to your favorite podcasts.
Apple Podcasts | Spotify | GooglePlay | iHeartRadio
Be sure to share your favorite episodes on social media and tag us!
And join irisdeadlifts on Instagram and Brooke Madigan on Instagram.
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Today, we’re talking all about maintenance and answering your questions!
What is it?
Why does the scale go up in maintenance?
What are normal maintenance fluctuations?
Why is maintenance harder than a cut?
How do you know you’re lifting heavy enough to build muscle in maintenance?
How long do I have to stay in maintenance before another cut?
How can I increase my maintenance calories?
Can I track progress in maintenance without the scale?
Do I have to reverse diet or can I jump right into maintenance?
And more…
“One thing I don’t think people really understand is just how much progress you can make in maintenance – how it’s going to affect your strength, your recovery, your mood, your sleep. It can do so much to improve your lifestyle.”
- Brooke Madigan
“We are fluctuating humans.”
- IrisDeadlifts
This week on Tater Talks: Two Bitches Talk Fitness:
What is caloric maintenance and how does it work?Why is maintenance harder than a cut?How long do I have to stay in maintenance?Tracking progress without the scaleHow to find maintenanceIncreasing maintenance caloriesReverse dieting to maintenanceResources Mentioned:
Susan Niebergall Fitness on InstagramConfidence is an Inside Job, Outside our Comfort Zone with LiftingLindsaySymptoms of a Calorie Deficit EpisodeBrooke Madigan on InstagramIrisDeadlifts on InstagramIrisDeadlifts illustration of maintenance weight vs end of diet weightIrisDeadlifts Reel on maintenance fluctuationsThanks for tuning in to this week’s episode of Tater Talks: Two Bitches Talk Fitness, where we challenge the common understanding of what it means and what it takes to be fit and healthy! Don’t forget to subscribe and leave a review wherever you listen to your favorite podcasts. Thank you!
Be sure to share your favorite episodes on social media and join us
on Instagram (@getyouabrooke & @irisdeadlifts).
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Registered Dietitians Liz Ward and Hillary Wright are the power duo behind Menopause Diet Plan, a resource designed to support women navigating the nutritional, physical, hormonal, and mental challenges of menopause. With over 30 years of experience each in nutrition and women's health, they bring a wealth of knowledge and a compassionate approach to a topic that has long been underrepresented in nutrition, fitness, and health discussions. Liz and Hillary are the co-authors of "The Menopause Diet Plan, A Natural Guide to Managing Hormones, Health, and Happiness," a comprehensive guide that blends the latest scientific research with practical, real-world advice to help women navigate the nutritional challenges of menopause.
In today’s episode we talk about all things menopause, driven partly by listener questions!
“If you tell women they’re broken, you can sell them something.”
- Menopause Diet Plan
“It's like reverse puberty...it's very roller-coaster-y, and it all comes home to roost at a time when women's lives are super complicated.”
- Menopause Diet Plan
This week on Tater Talks: Two Bitches Talk Fitness:
Menopause nutrition requires a holistic approach, considering the impact on the entire body, not just weight management.Building and maintaining muscle mass is crucial for managing metabolism changes during menopause.Dietary changes, including adequate protein and fiber intake, can significantly affect menopausal symptoms and overall health.Exercise, particularly strength training, plays a vital role in maintaining health and managing weight during menopause.The importance of understanding and cautiously approaching supplements and HRT, emphasizing evidence-based choices and personalized health strategies.The critical role of lifestyle habits, such as sleep and stress management, in navigating menopause with minimal discomfort and optimal health.Connect with Menopause Diet Plan:
Menopause Diet Plan on InstagramMenopause Diet Plan BookLearn About Menopause & Support Your Health CourseThanks for tuning in to this week’s episode of Tater Talks: Two Bitches Talk Fitness, where we challenge the common understanding of what it means and what it takes to be fit and healthy! If you enjoyed this episode, don’t forget to subscribe and leave a review wherever you listen to your favorite podcasts.
Apple Podcasts | Spotify | GooglePlay | iHeartRadio
Be sure to share your favorite episodes on social media and tag us!
And join irisdeadlifts on Instagram and Brooke Madigan on Instagram.
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Today, we talk all about the magic macronutrient, protein! We discuss the importance of a protein-rich diet and its role in habit building, satiety, muscle growth, and “toning.” We talk about a few common reasons people struggle to eat enough protein, and share some simple ways to integrate more protein into your meals.
Since this episode is a replay, you’ll hear us mention Team BFF’s 28 Day challenge from summer of 2023 - which is built to help participants begin building consistent habits and self-confidence. We touch briefly on informed eating and the purpose of tracking calories or macros.
"Take it one step at a time and simplify it for yourself. Get those single ingredient proteins and just amp up the serving size."
- IrisDeadlifts
“It helps regulate your blood sugar, it helps regulate other hormones… it’s so important so you don’t have highs and lows and crashes.”
- Brooke Madigan
This week on Tater Talks: Two Bitches Talk Fitness:
The importance of a protein-rich dietThe role of protein in satiety, muscle growth, and toningSimple ways to integrate more protein into your mealsThe benefits of frontloading proteinThe benefits of dividing your protein goal into separate feedingsResources Mentioned:
Brooke Madigan on InstagramIrisDeadlifts on InstagramThanks for tuning in to this week’s episode of Tater Talks: Two Bitches Talk Fitness, where we challenge the common understanding of what it means and what it takes to be fit and healthy! If you enjoyed this episode, don’t forget to subscribe and leave a review wherever you listen to your favorite podcasts.
Apple Podcasts | Spotify | GooglePlay | iHeartRadio
Be sure to share your favorite episodes on social media and tag us!
And join irisdeadlifts on Instagram and Brooke Madigan on Instagram.
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Today’s episode is not for the faint of heart. I share my candid and caffeinated thoughts about the disconnect I often see between words and actions and the complexities of achieving personal goals. This episode will challenge you to acknowledge your own disconnects, and it will offer a firm and compassionate nudge towards alignment, accountability, and the genuine effort required to achieve the things you want to achieve and live an overall less frustrating life.
“If you don’t look inside and work on your mindset, no physical results you ever achieve are going to last. They’re not going to matter. They won’t have any deeper meaning.”
- IrisDeadlifts
“You’re lifestyle is exactly what you’re doing about it.”
- Alan Aragon
This week on Tater Talks: Two Bitches Talk Fitness:
The crucial role of honesty with yourself in a health and fitness journeyWhat is integrity with self?How managing expectations can dramatically influence our progressHow being productive vs being busy can influence our progressPractical strategies for adjusting fitness and nutrition efforts to fit your current life situationThe importance of tracking calories consistently and accuratelyThe importance of tracking consistencyHow to track consistency and what to do with that dataGrowth mindset vs fixed mindsetResources Mentioned:
Curiosity without Judgement with Amy RudolphAlan Aragon on Seed OilsAlan Aragon on Flexible Dieting & Nutrition MythsIrisDeadlifts on InstagramApply for 1:1 Coaching with Team BFFThanks for tuning in to this week’s episode of Tater Talks: Two Bitches Talk Fitness, where we challenge the common understanding of what it means and what it takes to be fit and healthy! If you enjoyed this episode, don’t forget to subscribe and leave a review wherever you listen to your favorite podcasts.
Apple Podcasts | Spotify | GooglePlay | iHeartRadio
Be sure to share your favorite episodes on social media and tag us!
Join IrisDeadlifts on Instagram.
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In today’s episode, Won Dolegowski (@wondwellness) joins me to chat all about the importance of aligning fitness and nutrition with personal goals. We chat about the benefits of and problems with fitness classes like Orange Theory, the idea that lifting weights will make "women bulky,” the benefits of marinating in maintenance, the importance of family support and strategies for dealing with family dynamics and partner support in pursuing personal goals, and more…
Won D, PharmD is a certified nutrition coach and personal trainer has a background in occupational therapy and pharmacology, and applies a functional health approach in her mission to help her clients achieve optimal health, healing, and wellness through sustainable lifestyle and mindset changes.
“You have to lift like you want to get bulky to get the look that women wan - that firm, toned, sleek look, and you build that by building muscle, and you have to lift heavy.”
- Won D
“No one gets to skip the hard part. You don’t get a pass. There will be a period of time where you’re not gonna love the way you look, but that doesn’t mean you need to tear it down.”
- Won D
This week on Tater Talks: Two Bitches Talk Fitness:
The importance of aligning fitness and nutrition with your personal goalsThe problem with and potential benefits of fitness classes like Orange TheoryThe false idea that lifting weights will make women “bulky”The critical role of mindset and language in personal transformationThe lifestyle of maintenance and the problem with ignoring itThe undeniable benefits of having family support your goalsDealing with negative family dynamics in pursuing personal goalsConnect with Won Dolegowski:
Won D Wellness WebsiteWon D Wellness InstagramThanks for tuning in to this week’s episode of Tater Talks: Two Bitches Talk Fitness, where we challenge the common understanding of what it means and what it takes to be fit and healthy! If you enjoyed this episode, don’t forget to subscribe and leave a review wherever you listen to your favorite podcasts.
Apple Podcasts | Spotify | GooglePlay | iHeartRadio
Be sure to share your favorite episodes on social media and tag us!
And join irisdeadlifts on Instagram and Brooke Madigan on Instagram.
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In today’s episode, we discuss how to make consistency easier and offer ideas to help listeners stay on track. We highlight the challenges and responsibilities that come with being in a calorie deficit, and stress the need for integrity and commitment to achieve desired results. We emphasize the individual nature of caloric ranges and the need to find a sustainable approach that suits each person's lifestyle and preferences. We also highlight the significance of adopting a flexible mindset when it comes to food choices, debunking the notion of "good" and "bad" foods and touch on the challenges of eating out and the benefits of mindful eating.
And much more. Tangents abound.
“How privileged are we that we get to go on a diet? Meanwhile there are people who don’t have a choice literally starving in India. This is a huge privilege that we can even worry about this stuff.”
- IrisDeadlifts
“It’s very, very challenging when you’re flying by the seat of your pants and not coming up with a plan. You have to strategize when you’re in a calorie deficit. In order to adhere to it, you have to find out where you’re falling short and how can you fix it.”
- Brooke Madigan
This week on Tater Talks: Two Bitches Talk Fitness:
How cultivating a flexible mindset can help dietary adherenceThe importance of a reasonable calorie rangeThe negative effects of rigid categorizations of foodEasy swaps and modifications to fit favorite foods in a calorie deficitThe importance of food structureBeing honest and accurate with tracking to ensure effectivenessResources Mentioned:
Your Body is Not the Enemy: How you Know if You’re in a Calorie DeficitBright Lines and Minimums: How to Manage when Life Hits the FanPracticing Radical Honesty, and Traits of Successful DietersYour Timeline Isn’t Serving YouThanks for tuning in to this week’s episode of Tater Talks: Two Bitches Talk Fitness, where we challenge the common understanding of what it means and what it takes to be fit and healthy! If you enjoyed this episode, don’t forget to subscribe and leave a review wherever you listen to your favorite podcasts.
Apple Podcasts | Spotify | GooglePlay | iHeartRadio
Be sure to share your favorite episodes on social media and tag us!
And join irisdeadlifts on Instagram and Brooke Madigan on Instagram.
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What makes an exercise effective for hypertrophy? Kelly Mack joins us today to walk us through the criteria needed for an exercise to be effective for building muscle.
We also talk about periodizing strength, conditioning, and hypertrophy mesocycles. We talk about combo exercises (not to be confused with compound exercises) and why they’re not the right choice for getting toned, lifting straps, and rep ranges, how cardio plays a role in building muscle. We talk about comparing ourselves to others we see on social media, the confidence found in lifting heavy things, and the benefits of asking questions and hiring a coach, finances permitting. We talk about balancing having goals with living and enjoying your life.
And much more…
“Focusing on one thing at a
time will get you to where you want to be a lot faster.”
- Kelly Mack
“Fast moving, burning, sweating… isn’t what’s doing it for you.”
- Kelly Mack
This week on Tater Talks: Two Bitches Talk Fitness:
Is an exercise good for hypertrophy, or is it just trendy and overcomplicated?Is it ok to use lifting straps?The criteria needed for an exercise to be effective for hypertrophyStrength rep ranges vs hypertrophy rep rangesHow cardio plays a role in building muscleWhy combo moves aren’t the best go-tosThe benefits of hiring a coach, if you can afford itHaving goals and enjoying life at the same timeFind Kelly Mack:
Kelly Mack (mackfitness305) on InstagramIrisDeadlifts on Instagram Brooke Madigan on Instagram Apply for 1:1 Coaching with Team BFFThanks for tuning in to this week’s episode of Tater Talks: Two Bitches Talk Fitness, where we challenge the common understanding of what it means and what it takes to be fit and healthy! If you enjoyed this episode, don’t forget to subscribe and leave a review wherever you listen to your favorite podcasts.
Apple Podcasts | Spotify | GooglePlay | iHeartRadio
Be sure to share your favorite episodes on social media and tag us!
Join IrisDeadlifts on Instagram and Brooke Madigan on Instagram.
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Self-Sabotage: a struggle many face but often cannot figure out why they’re doing it or what to do about it. In today’s episode, we talk all about it. This one is a must-listen for anyone looking to break free from the cycle of self-sabotage, and anyone seeking practical advice on navigating through the complex emotions and behaviors that accompany them.
“The nutrition and exercise stuff, when you boil it down, is really simple. People don't like to hear that, but it is actually kinda easy. It's the emotions. It's the things that happen in everyday life that make our emotions go nuts, and then we don't deal with them. We try to numb them. We try to make them go away. And then it becomes a shit show.”
- IrisDeadlifts
“If you don't know why you're doing it, you don't know how it can get better from there. A lot of people feel like they’re not able to control their decisions, when in reality, you can. Once you know better and you choose not to do better, that's where it gets to be a slippery slope.”
- Brooke Madigan
This week on Tater Talks: Two Bitches Talk Fitness:
The underlying reasons for self-sabotageThe importance of understanding the psychological and physiological mechanisms behind our actions to effectively address self-sabotageParasympathetic and sympathetic nervous systems explainedStrategies for managing stress and emotionsThe role of the Sympathetic and Parasympathetic nervous systems in our response to stress and decision-makingThe power of pausing and reflecting to make more rational and beneficial choicesThe significance of self-compassion and realistic goal settingResources Mentioned:
Why You’re Not Losing Weight (Podcast Episode)The Big Rocks of Health & Fitness (Podcast Episode)IrisDeadlifts on InstagramBrooke Madigan on InstagramApply for 1:1 Coaching with Team BFFThanks for tuning in to this week’s episode of Tater Talks: Two Bitches Talk Fitness, where we challenge the common understanding of what it means and what it takes to be fit and healthy! If you enjoyed this episode, don’t forget to subscribe and leave a review wherever you listen to your favorite podcasts.
Apple Podcasts | Spotify | GooglePlay | iHeartRadio
Be sure to share your favorite episodes on social media and tag us!
Join IrisDeadlifts on Instagram and Brooke Madigan on Instagram.
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Dr. Gabrielle Fundaro, PhD is committed to combatting gut health BS, bridging the gap between current scientific research and its practical application, and helping individuals make informed decisions about their health and fitness. She holds a PhD in Human Nutrition, Foods, and Exercise and a BS in Exercise, Sport, and Health Education, as well as a decade of experience in both academia, research, nutrition and lifestyle coaching, speaking, and communicating.
In today’s episode, Dr. Fundaro joins us to explain what we know and don’t know about gut health, and dispel some disinformation that we’ve seen in circulation. We discuss prebiotics and probiotics, food sensitivity tests, bogus gut health marketing and influencing, the link between autoimmune diseases and gut health, if certain foods hurt the gut microbiome, the legitimacy of food sensitivity tests, leaky gut, and how we can support a healthy and functioning gut in everyday life.
“Gut health science is not actually a thing. It’s not a field of research. Gut health is a definition-free term that people can use to mean whatever they want.”
- Dr. Gabrielle Fundaro, VitaminPhD
“You are distracting people from being able to determine what is the root cause.”
- Dr. Gabrielle Fundaro, VitaminPhD
This week on Tater Talks: Two Bitches Talk Fitness:
What is a “healthy gut” and an “unhealthy gut”What we do and don’t know about gut healthBogus gut health marketing and influencingAutoimmune diseases and gut healthAre food sensitivity tests legitimate?Leaky GutWhich foods help or hurt the gut microbiomeHow to support a healthy gut in everyday lifeConnect with Dr. Gabrielle Fundaro, PhD:
Dr. Gabrielle Fundaro, VitaminPhD on InstagramNo BS Gut Health on InstagramThe Science of Gut Health: What the Research Really Says About Your Gut Microbiome Ebook by Dr. Gabrielle Fundaro, Jessie Hoffman, and Shannon BeerThanks for tuning in to this week’s episode of Tater Talks: Two Bitches Talk Fitness, where we challenge the common understanding of what it means and what it takes to be fit and healthy! If you enjoyed this episode, don’t forget to subscribe and leave a review wherever you listen to your favorite podcasts.
Apple Podcasts | Spotify | GooglePlay | iHeartRadio
Be sure to share your favorite episodes on social media and tag us!
And join irisdeadlifts on Instagram and Brooke Madigan on Instagram.
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In today’s episode, we discuss a topic that's been buzzing in online forums and client discussions – the scale and its impact on our emotional health and decision-making. As the second month of the year rolls in, we’re notice a troubling trend: people's heavy reliance on the scale to dictate their emotions and choices.
We shed light on the misconceptions surrounding body composition and body weight, highlighting how different these can be despite sharing the same numerical value on the scale. We walk through a variety of data points needed to get a comprehensive view of your fat loss/weight loss journey. We also share a few actionable tips for staying consistent on the weekend.
“It’s just a tool. It’s just data that you’re making mean a lot more than it actually means.”
- IrisDeadlifts
“Why the fuck are you letting a little box that you set on the ground control your mood.”
- Brooke Madigan
This week on Tater Talks: Two Bitches Talk Fitness:
The scale as an oversimplified tool that doesn't reflect overall progress.Body Composition vs. Body Weight: Understanding the difference is crucial for a healthy perspective on fitness.Importance of using various methods like clothes fit, progress pictures, and body measurements.How the language we use about the scale affects our emotions and decisions.Emphasizing the need for consistent behavior and setting achievable goals.Some actionable tips for staying consistent on the weekend.Resources Mentioned:
Why You’re Not Losing Weight (Podcast Episode)IrisDeadlifts on InstagramBrooke Madigan on InstagramApply for 1:1 Coaching with Team BFFThanks for tuning in to this week’s episode of Tater Talks: Two Bitches Talk Fitness, where we challenge the common understanding of what it means and what it takes to be fit and healthy! If you enjoyed this episode, don’t forget to subscribe and leave a review wherever you listen to your favorite podcasts.
Apple Podcasts | Spotify | GooglePlay | iHeartRadio
Be sure to share your favorite episodes on social media and tag us!
Join IrisDeadlifts on Instagram and Brooke Madigan on Instagram.
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In today’s episode, Nichole Andrews, The Oncology Dietitian known for her expertise in nutrition and cancer, joins me to debunk some myths and provide evidence-based cancer prevention advice. We discuss the misunderstood relationship between sugar consumption and cancer, the impact of lifestyle choices on cancer risk, and the importance of a consistently balanced diet. As we discuss alcohol, sleep, processed meats, and fiber, Nichole is is empathetic, practical, and grounded in the latest scientific research.
“Alcohol is seen as a way to de-stress in society, but it’s really hard on your body and not a healthy way to cope with stress.”
- Nichole Andrews, The Oncology Dietitian
“Sugar is not the enemy.”
- Nichole Andrews, The Oncology Dietitian
This week on Tater Talks: Two Bitches Talk Fitness:
Discussing the myth that sugar directly feeds and causes cancerDiscussing the myth that aspartame causes cancerThe importance of overall healthy decisions rather than fixating on specific foods or food groupsIncreased cancer risks linked to alcohol consumption and processed meat consumptionThe importance of making informed dietary choices based on the evidence base rather than popular opinions or diet culture.Resources Mentioned:
The Oncology Dietitian on InstagramThe Oncology Dietitian WebsiteThe Oncology Dietitian YouTubeThe Oncology Dietitian FacebookThe F*ck Cancer Cookbook by Nichole AndrewsSugar Does Not Feed Cancer: The Complete Guide to Cancer Prevention Nutrition & Lifestyle by Nichole AndrewsThanks for tuning in to this week’s episode of Tater Talks: Two Bitches Talk Fitness, where we challenge the common understanding of what it means and what it takes to be fit and healthy! If you enjoyed this episode, don’t forget to subscribe and leave a review wherever you listen to your favorite podcasts.
Apple Podcasts | Spotify | GooglePlay | iHeartRadio
Be sure to share your favorite episodes on social media and tag us!
And join irisdeadlifts on Instagram and Brooke Madigan on Instagram.
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In today’s episode, we answer listener questions about nutrition, fitness, and mindset, with our characteristic blend of personal experience, evidence-based expertise, and compassionate advice, while debunking widespread myths along the way… This Q&A sesh ranges from the things we learned last year, the effects of extended fasting on health, plant-based diets and protein intake, to building muscle (specifically the glutes) and gym etiquette for teens. We also discuss the nuances of managing stress and anxiety, and give practical strategies to break the cycle of emotional eating.
“What need do I currently have that I want to fix with food? Because it’s not about the food.”
- IrisDeadlifts
“If you reset your metabolism, you’re in the ground, man. There is no boosting the metabolism. There can be improving metabolism, but it's not a fucking turbo.”
- Brooke Madigan
This week on Tater Talks: Two Bitches Talk Fitness:
The distinction between zero sugar and zero calories in food productsCreative ways to manage hunger and maintain a balanced diet during fat lossThe significance of micronutrients and high-volume foodsManaging expectations, goals, and lifestyle changesThe truth about boosting your metabolismThe misleading claims in “Fast Like a Girl” and similar literaturePlant based challenges in achieving adequate protein in a deficitStrategies for building new muscle, particularly in the glutesThe impact of stress on your relationship with foodDifferentiating between genuine hunger and emotional cravingsThe importance of identifying stress patterns, coping patterns, eating patternsResources Mentioned:
Burnout: The Secret to Unlocking the Stress Cycle by Emily Nagoski, PhD and Amelia Nagoski, DMAIrisDeadlifts on InstagramBrooke Madigan on InstagramApply for 1:1 Coaching with Team BFFThanks for tuning in to this week’s episode of Tater Talks: Two Bitches Talk Fitness, where we challenge the common understanding of what it means and what it takes to be fit and healthy! If you enjoyed this episode, don’t forget to subscribe and leave a review wherever you listen to your favorite podcasts.
Apple Podcasts | Spotify | GooglePlay | iHeartRadio
Be sure to share your favorite episodes on social media and tag us!
Join IrisDeadlifts on Instagram and Brooke Madigan on Instagram.
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In today’s episode, Val Lusvardi joins us as we dive into the crucial aspects of fitness and nutrition, emphasizing the importance of dedication, discipline, and the power of habit formation. Val, a mom, wife, coach, and bikini pro athlete, shares her insights on the significance of sticking to her training schedule, and we move beyond training to include the broader scope of self-care, boundary setting, and the mental aspect of maintaining a healthy lifestyle. Prioritize and thrive!
We discuss the importance of time management and boundary setting for a healthy lifestyle, the necessity of habit building for lasting fitness and weight loss results, the empowerment that comes from understanding and practicing moderation, especially with foods previously considered off limits.
And much more…
“If It’s something you want to make a priority of, build a habit around, put it on the calendar and do your best to make it a non-negotiable.”
- Val Lusvardi
“It does require sacrifice. When it comes to habit setting and creating boundaries, oftentimes it’s that sacrifice that makes it hard for people. It’s not as fun, it’s kind of boring. But sometimes that’s what we need to do in order to move forward with our goals.”
- Val Lusvardi
This week on Tater Talks: Two Bitches Talk Fitness:
The critical importance of scheduling and prioritizing workouts to ensure consistency.The importance of time management and boundary setting for a healthy lifestyle.Understanding hunger as a normal sensation, even in maintenance phases, and not an immediate cue to eat.The significance of mindful eating and enjoying the experience of meals to achieve satisfaction.The role of personalized nutrition plans and the flexibility within them to suit individual lifestyles and goals.The concept of self-improvement and confidence-building through fitness and nutrition practices.Resources Mentioned:
Our First Episode with Val: “Feeling Fluffy & Finding Your People”Training Age Podcast with Val Lusvardi & Heather AdamsVal Lusvardi on InstagramVal Lusvardi WebsiteVal Lusvardi: Fluffy is a State of MindThanks for tuning in to this week’s episode of Tater Talks: Two Bitches Talk Fitness, where we challenge the common understanding of what it means and what it takes to be fit and healthy! If you enjoyed this episode, don’t forget to subscribe and leave a review wherever you listen to your favorite podcasts.
Apple Podcasts | Spotify | GooglePlay | iHeartRadio
Be sure to share your favorite episodes on social media and tag us!
And join irisdeadlifts on Instagram and Brooke Madigan on Instagram.
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