Эпизоды
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In today’s episode, Coach Brandy Schroeder from Team BFF joins us to share her journey from battling weight issues as a tween to becoming a seasoned health and fitness coach. Brandy opens up about struggles she faced, including the mental and physical toll of competitive bodybuilding and her fight to find a healthier relationship with food and her body. Brandy shares the harsh realities behind the seemingly glamorous world of fitness competitions and the importance of focusing on sustainable, long-term health.
"I wasn't happy—it was actually the worst time of my life. Being lean doesn't fix the broken pieces.”
- Coach Brandy Schroeder
“You have to understand that the journey you're on through your fat loss phase applies to your maintenance. It’s not just about losing weight; it’s about learning how to keep it off.”
- Coach Brandy Schroeder
This week on Here’s the Deal: Fitness, Nutrition, and Mindset for People Who Don’t Want Life to Suck:
Brandy’s commitment to “never diet again”The journey from being the “fat kid on the playground” to competitive bodybuilding and how that shaped her and her coaching philosophyThe dark side of competitive bodybuilding, including the unsustainable nature of extreme dietingHow Brandy overcame her fear of gaining weight and learned to trust her bodyThe importance of maintaining a healthy relationship with food, even when pursuing fitness goalsWhy maintenance is the ultimate goal, not just losing weightHow genetic makeup plays a role in our body’s ability to change shape The mental and emotional struggles that come with body issues and extreme dietingThe need for honest conversations between coaches and clients about realistic fitness goals.Connect with Coach B:
Coach Brandy on InstagramCoach Brandy on Team BFFThanks 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 discuss the challenges of maintaining reasonable nutrition when life throws unexpected curveballs. From dealing with family emergencies, quick trips, and navigating traveling for work, we chat all about how to stay on track—or give yourself grace when you can't. With personal real-life scenarios and practical advice, we emphasize the value of practicing maintenance along the way and being honest with yourself about what you can handle during certain periods of time.
We also discuss traveling for work - for some, this is their lifestyle, and with it comes the need for certain guardrails and strategies. We chat about how to maintain healthy habits while traveling for work and the importance of preparation, flexibility, and mindful decision-making when faced with the temptations and obstacles that come with being on the road.
“It's okay to just bring yourself to maintenance for a while and forget about fat loss.”
- Meri
“Practice the pause. Check-in with yourself. Loosen the reins a little bit, but be in control.”
- Amy Rudolph
“There will always be a little bit of resistance...but there are better times than others.”
- Iris Deadlifts
This week on Here’s the Deal: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:
Strategies for managing nutrition during unexpected life eventsThe importance of flexibility in maintaining health goalsPractical tips for staying on track while dealing with stressUnderstanding when to pause and shift to maintenance modeTips for staying on track with nutrition during work travelThe importance of setting priorities and aligning actions with goalsHow to plan ahead to avoid common pitfalls while travelingThe value of being flexible and honest with your approachResources Mentioned:
Iris Deadlifts on InstagramMeri on InstagramAmy Rudolph on InstagramEpisode: How to Navigate Summer Chaos NutritionThanks 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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Пропущенные эпизоды?
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In today’s episode, Heather Adams, Strength and Nutrition coach and mom of 6, joins us to share her own fitness journey, from a shy, timid kid who was afraid to try anything new… to playing tackle football and qualifying to run the Boston Marathon and becoming a personal trainer and dedicated coach who is helping women achieve “peaceful striving” in their health, nutrition, and fitness goals.
We chat all about the importance of approaching life with curiosity and kindness instead of frustration and anger. Heather shares powerful insights on the importance of understanding the "why" behind actions, the challenges of breaking old habits, how “constructive discomfort" can lead to significant personal growth, and the persistence in making small, consistent changes can help snowball into huge lifestyle shifts.
"I got brave. That's where all of the magic happens.”
- Heather Adams
“Embrace the power of maybe—maybe this could work, maybe this could be great. You can always make a choice and then make another choice.”
- Heather Adams
This week on Here’s the Deal: Fitness, Nutrition, and Mindset for People Who Don’t Want Life to Suck:
The impact of her older brother’s wrestling and dieting on Heather’s early views of fitnessHeather’s journey from being a timid, reclusive child to discovering her athletic sideHow little moments of bravery can help you achieve great thingsThe concept of “peaceful striving” and its importance in fitness and personal growthThe role of curiosity and kindness in personal growth and evolving identitiesThe importance of understanding the "why" behind actions and patterns to foster long-term changeConnect with Heather Adams:
Heather Adams on InstagramTraining Age Podcast with Val Lusvardi and Heather AdamsIris on Training Age Podcast: Telling a New StoryThanks 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 dive into the often misunderstood world of calorie tracking and break down why it’s a valuable tool that doesn’t need to be as complicated or intimidating as if often seems. We discuss the common hurdles people face when starting to track their food intake, why some find it to be rather triggering, and offer practical advice on how to simplify the process.
We tackle the emotional and psychological aspects of food tracking, acknowledging that it can be tedious and even overwhelming at first. We emphasize the importance of patience and curiosity in the process, reminding you that tracking is not about perfection but about gaining valuable information that can lead to more informed decisions and better outcomes. We share some personal stories and practical tips to make tracking more approachable and less stressful.
Whether you’re new to tracking or have tried and struggled before, this conversation is packed with insights to help you build awareness around your eating habits and move closer to your health goals.
“Tracking can be so liberating if you let it be.”
- Iris Deadlifts
“If you're heading into tracking with the idea of ‘I don't wanna do this. This is gonna suck. I hate this. I hate it. I'm gonna hate every minute of it…’ you’re right about all of it.”
- Meri
"It still existed in your body even though it didn't exist on paper or in the app."
- Amy Rudolph
This week on Here’s the Deal: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:
Why tracking food is so valuable for building awareness and adjusting dietary patternsDo you have to track macros or calories? What’s the difference?What if tracking is triggering?Who shouldn’t track calories?How to take breaks from tracking, especially during vacations or special occasionsHow to build yourself up to calorie tracking if you’ve never done it beforeHow pre-tracking meals or tracking as you go can make the process easier and less overwhelmingConnect with Iris, Meri, and Amy:
Iris Deadlifts on InstagramMeri on InstagramAmy Rudolph on InstagramQ&A Episode: Mindful Eating & Serving Sizes, Building Muscle with Bodyweight ExercisesEpisode: Put Your Nutrition and Fitness on Autopilot: Food Prep, NEAT, and GymThanks 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, Candace Smith, Women’s Strength and Nutrition coach, joins us to share her own relatable fitness journey, and to discuss how shifting from exclusively cardio based activities and fitness classes to intentional strength training will transform your fitness routine and body, and give you long-lasting results. Candace emphasizes the importance of mindset, nutrition, and intelligent training techniques to help women achieve their goals, and emphasizes the importance of performance goals, explaining why heavy lifting and proper nutrition, including fruit and carbs, are essential for achieving the toned look many women desire.
With a focus on debunking myths and empowering women, this episode is packed with actionable insights and motivation to help you reach your fitness and physique goals.
"Tone is muscle. You can't have one without the other.”
- Candace Smith, Beauty of Strength
“If you train like you mean it and pursue performance goals, it becomes less boring. Let your lifting be lifting and find your entertainment outside the gym.”
- Candace Smith, Beauty of Strength
This week on Here’s the Deal: Fitness, Nutrition, and Mindset for People Who Don’t Want Life to Suck:
What it actually means to be “toned.”Why transitioning from cardio to strength training is essential for achieving a toned physique.Misconceptions about carbs and muscle gain hinder women’s fitness progress.Why carbs and balanced nutrition are crucial for building muscle and overall health.Why group fitness classes may not provide the necessary stimulus for muscle growth.The importance of lifting heavier weights and structured, intentional programming for results.The benefits of having performance goals.How to blend structured workouts with enjoyable activities for a balanced fitness routine.Connect with Candace R Smith, Beauty of Strength:
Candace, Beauty of Strength on Instagramcandacersmith.comThanks 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 answer more listener questions!
We discuss proper footwear for weight training and the importance of taking rest and recovery days even though many fear them. We explore the effectiveness of body weight exercises in building strength muscle, especially after menopause, and touch on the concept of progressive overload and how it's not just about adding more weight, but also about improving technique and controlling the load, and debunk the myth that menopause requires a completely different approach to fitness and nutrition.
We also have a conversation about the intricacies of serving sizes and how to determine the appropriate amount of food for your needs. We share our personal experiences and insights on how to approach serving sizes mindfully, and discuss the importance of slowing down to listen to your body’s signals, experimenting with portions, and understanding that the suggested serving sizes on packaging are just that—suggestions.
"My digestion has thanked me for slowing down. Not necessarily chewing x amount of times before I swallow, but just not putting another bite in until the first one's done."
- Amy Rudolph
“The search for ‘the best’ is just procrastination.”
- Iris Deadlifts
“Erase the idea that it all needs to change because you've gone into menopause."
- Meri
This week on Here’s the Deal: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:
Why flat, natural-shaped shoes are best for weight trainingWhy rest and recovery days are crucial for muscle growth and preventing overtrainingHow active recovery activities like walking, stretching, and mobility exercises enhance gym performanceHow progressive overload is more than just adding more weightThe importance and limitations of bodyweight only exercisesEffective fitness and nutrition strategies do not need to drastically change post-menopauseHow eating slower can help you eat less overall and appreciate your food moreConnect with Iris, Meri, and Amy:
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
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, Team BFF Coach Peggie Larsen joins us for a candid conversation about the transformative events that impact our sense of self and body image. Peggie shares her young struggles with dieting and a negative body image, overcoming an eating disorder, and how she transformed these challenges into a passion for helping others achieve their health and fitness goals.
We explore the impact of social media on our self confidence for both women and men, and even discuss a few of our own long-held beliefs that we’ve been systematically challenging over the past few years, and what we have learned from the experience. We discuss the critical role of self-respect in your health and fitness endeavors, and chat about the impact of alcohol overconsumption on your mindset and your goals.
And so much more…
“It just took a lot of time to get through all the bullshit. But coming out on the other end, it's so satisfying and it feels so much better than the other crap.”
- Peggie Larsen
“You might think you don't have willpower but you have permission power.”
- Peggie Larsen
This week on Here’s the Deal:
Peggie’s journey through her early love for gymnastics and strength, overcoming an eating disorder, and eventually becoming a nutrition and mindset coach, trainer, and spin instructorThe impact of social media and diet culture on self-image and behaviorThe role of self-respect in achieving lasting change and personal growthThe concept of "permission power" as a tool for personal empowermentHow curiosity about limiting beliefs can lead to transformative changeThe pervasive impact of alcohol and the benefits of taking a break to reassess its role in one's lifeConnect with Coach Peggie Larsen:
Coach Peggie Larsen on InstagramCoach Peggie Larsen, Team BFFCoach Peggie Larsen’s Blog, Live Your Life with PurposeThanks 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 answer listener questions!
We have a candid conversation about whether bulking is necessary for muscle gain or if it can be achieved while in maintenance, discussing the pros and cons of a bulk, and the importance of intentional training. We discuss what constitutes a true “plateau” and how to measure progress beyond just the scale, the importance of consistency, and why it's crucial to redefine or clearly define success in your fitness journey. We also chat about an “ideal week” of workouts and the importance of setting realistic goals based on individual needs and circumstances, rather than striving for a one-size-fits-all "ideal."
"Celebrate your progress in all areas of your life, not just what the scale shows. Success is more than a number."
- Amy Rudolph
"The great irony of a weight loss endeavor is that the less you focus on the weight loss, the more consistent you can actually be, and then the more weight loss you actually see."
- Iris Deadlifts
"We don't live in a 100% ideal world, so focus on what you can do consistently right now."
- Meri
This week on Here’s the Deal: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:
The definition and purpose of “bulking” to build muscleWhy maintenance might be a better long-term strategy for most people in muscle buildingThe role of a coach in guiding through bulking and maintenance phasesUnderstanding what a true plateau isThe importance of consistency and how to evaluate it honestlyThe psychological impact of focusing solely on the scale and how to overcome itWhat an an “ideal week” of workouts might look likeConnect with Iris, Meri, and Amy:
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
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, Emily Lynn Paulson - author and former top-level MLM rep - joins us to discuss the insidious nature of multi-level marketing (MLM) companies. Emily shares her journey from being a top seller to becoming a vocal critic, shedding light on how these organizations exploit individuals’ shame and vulnerabilities, and create unrealistic expectations of success.
We share some of our experiences and insights as a powerful critique that some may find controversial or offensive. We explore how MLM manipulates individuals by promising financial freedom, community, and personal fulfillment, and “free” cars, while often delivering the opposite, steeped in white supremacy and body shaming. As a former high level insider, Emily exposes the reality behind the glossy success stories and highlights the importance of reclaiming one's self-worth and intuition.
This episode is a must-listen for anyone who has been touched by MLM, might be involved in one, or is curious about the true impact of these organizations.
“Everything in an MLM is meant to break down your intuition.”
- Emily Lynn Paulson
“The goal is to get people to sign up as a distributor. In every MLM everywhere, that is the goal. And the products are just the gateway to get you into the business model.”
- Emily Lynn Paulson
This week on Here’s the Deal:
The problematic structure of MLM: how the "multi-level" aspect inherently sets most participants up for failureEmily’s personal journey from an MLM top seller to a criticThe dangerous impact of MLM on mental health, particularly in the wellness industryThe false promise of financial freedom and community, and how these are used to lure vulnerable individualsThe cult-like practices used in MLM, including the use of Steven Hassan’s BiTE model to understand their control tacticsThe reality behind the “free” car programs and other incentives that often lead to financial strain rather than benefitThe deceptive nature of signing up for MLMs “just for the discount”The pervasive body shaming and unrealistic health standards promoted by wellness MLMThe role of alcohol in MLM culture and how sobriety helped Emily see the reality of her involvementConnect with Emily Lynn Paulson:
Highlight Real by Emily Lynn PaulsonHey Hun: Sales, Sisterhood, Supremacy, and the Other Lies Behind Multilevel Marketing by Emily Lynn PaulsonJoin the Sober Mom Squad CommunityThanks 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 this episode, we step into the world of foot health and minimalist footwear with Andy Bryant, a seasoned podiatrist from Melbourne, Australia. Meri shares her personal journey of overcoming crippling foot pain through discovering the benefits of minimalist shoes, and Iris shares her experience with debilitating knee and hip pain in walks and hikes, and how minimalist footwear played a role in moving better.
Throughout the conversation, Andy explains why modern shoes are detrimental to our foot health and how minimalist footwear can help restore natural function and strength, addressing common foot problems and sharing practical advice for transitioning to barefoot-style shoes, and the role of the foot as a natural shock absorber and how modern footwear hinders that, leading to weaker feet and more imbalance. We also discuss running in minimalist shoes: who and why and how?
This episode is packed with valuable insights for anyone interested in improving their foot health, posture, and overall well-being.
“The biggest issue with conventional shoes is that they squish our toes, stopping our feet from moving the way they’re designed to. It’s like putting a blindfold on your feet.”
- Andy Bryant, Podiatrist
“Our feet are designed to be the primary shock absorbers. When we cushion them excessively, the load shifts to our knees and hips, leading to more significant problems.”
- Andy Bryant, Podiatrist
This week on Here’s the Deal:
Meri’s experience with crippling foot pain to discovering minimalist footwearIris’s experience with debilitating knee and hip pain and how minimalist footwear helpedStrengthening vs supporting the footThe role of the foot as a natural shock absorberThe detrimental impact of conventional shows on foot health and overall body alignmentPractical advice for transitioning to minimalist footwear safelyThe importance of natural foot movement and proprioception in maintaining balance and strengthConnect with Andy Bryant, Podiatrist:
Andy Bryant Podiatrist on InstagramThe Foot CollectiveAltra FootwearTopo AthleticBahé ShoesOlder Yet Faster: The Secret to Running Fast and Injury FreePaul MacKinnon, The Balanced RunnerThanks 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 tackle and dissect common fears and misconceptions around chemicals, sugar addiction, strength training for women, and genetics. As always, we aim to clear up some noise from social media and provide grounded and evidence-based perspectives on these hot topics.
We break down the misconception that all chemicals are harmful, highlighting how many essential compounds and modern agricultural advancements, such as GMOs and pesticides, have significantly benefited our food supply, and address the psychological impact of fear-mongering around chemicals and ultra-processed foods.
We also discuss the common female fear around “getting bulky” by lifting weights and the reality behind building muscle and “getting toned.” We explore outdated notions and highlighting the importance of muscle for health, longevity, and confidence.
This episode is a must-listen for anyone looking to begin overcoming food or lifting anxiety and realize their full potential in the kitchen and the gym.
“Don't be anxious and worried about what you eat all the time.”
- Amy Rudolph
"There's no faster way to turn off someone's logical thinking brain than to make them afraid of something."
- Iris Deadlifts
"Kids already have enough to deal with in this world, and their food shouldn't be one of those things.”
- Meri
This week on Here’s the Deal: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:
The necessity and benefits of chemicals in agriculture, such as pesticides and GMOsThe dangers of blanket fear-mongering against chemicals and the need for scientific contextIs sugar actually addictive?The role of protein in reducing sugar cravings and stabilizing energy levels.The importance of context and dosage in the discussion around sugar and chemicalsDebunking the myth that lifting weights will make a woman bulkyUnderstanding that genetics play a role but are also not a death sentenceConnect with Iris, Meri, and Amy:
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
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’re joined by Barbie Boules, The Cognition Dietitian. Best known as The Cognition Dietitian, Barbie is a registered dietitian, cognitive wellness specialist, and optimal aging enthusiast, dedicated to helping women prioritize themselves, experience confidence, excellent health, and genuine joy.
Barbie shares her journey into nutrition and her passion for women's cognitive and cardiometabolic health, especially during menopause. She offers practical steps for maintaining metabolic and brain health, the critical role of metabolic health in brain function, especially in preventing diseases like Alzheimer's, highlighting the urgency and importance of taking preventive measures early on and the Four Pillars of cognitive and metabolic health.
Barbie's expertise and compassionate approach provide listeners with actionable advice on how to maintain a healthy and enjoyable lifestyle, manage stress, and build cognitive reserve through lifelong learning and social connections. This episode is a must-listen for anyone interested in optimizing their health through midlife and beyond, with a focus on nutrition, exercise, and overall wellness.
“This is a window of opportunity for us in midlife to lay the foundation for a very happy, healthy sixties, seventies, eighties, and hopefully beyond. Our brain's health rests on our metabolic health. We have to be metabolically healthy for our brain to thrive.”
- Barbie Boules, The Cognition Dietitian
“Stress manifests physically 100% of the time, especially if we're managing stress with food or alcohol.”
- Barbie Boules, The Cognition Dietitian
This week on Here’s the Deal: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:
Barbie’s journey to becoming The Cognition Dietitian and her focus on women’s healthWhat is “metabolic health” and why does it matter, especially in midlife?The connection between metabolic health and brain functionPractical advice on building muscle and maintaining metabolic healthThe Four Pillars of cognitive and metabolic healthHow to effectively self-advocate during doctors appointmentsRecommendations for responsible supplementation and identifying nutrient deficienciesConnect with Barbie Boules, The Cognition Dietitian (and Resources Mentioned):
Barbie Boules The Cognition Dietitian on InstagramA Guide to Women’s Health: Fifty and Forward, Harvard HealthThe Official MIND Diet by Dr. Martha Clare MorrisThe Brain Health Kitchen: Preventing Alzheimer’s Through Food by Annie Fenn MDThe Vajenda by Dr. (OB/GYN) Jen GunterThanks 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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Today’s episode is all about navigating the busy summer season filled with vacations, grad parties, and spontaneous weekends away while keeping our goals on track. We share our insights on how to stay focused and resilient, even when life gets a bit chaotic. We walk you through a flexible mindset and a few go-to plans for eating events, parties, vacations, and those unexpected curveballs that summer often throws our way, as well as a “Vacation Re-Entry Plan” into your fitness and nutrition routine.
We discuss planning for those tricky moments when our usual routines are disrupted and how to be proactive rather than reactive with our nutrition. We challenge you to rethink your relationship with summer, discuss how you might lessen some food noise, and explain how “best yeses” can help you remain aligned with your goals during busy, food-heavy times of year.
Tune in and get ready to tackle summer with confidence and clarity, ensuring you enjoy every moment without losing sight of your goals!
“It's easy to stay on track when everything is going smoothly. But it's the tough days where preparation really counts.”
- Amy Rudolph
"Confidence comes from doing something you think is uncomfortable over and over again and realizing it wasn't that bad in the first place."
- Iris Deadlifts
"Your vacation is not the five days leading up to it and the five days after.”
- Meri
This week on Here’s the Deal: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:
How to develop Plans A, B, and C for life’s curveballsWhat are “best yeses” and how to embrace flexibilityHow a Vacation Re-Entry Plan can help you get back on track with food and exerciseHow to navigate social events and stay on trackHow to give yourself a break and enjoy life without guilt3 actions strategies to avoid floundering during summer chaosConnect with Iris, Meri, and Amy:
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
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 dive into the fundamentals of fat loss. We explain the difference between fat loss and weight loss, we break down why fad diets “work,” explain what research has shown to be necessary for fat loss, and teach you how to find the ballpark estimation of your calorie deficit, protein, and fiber goals. We discuss what it means to “eat more and lose weight,” and debunk a few weight loss myths floating around the internet.
We share some practical methods to manage hunger while in a fat loss phase / calorie deficit, and discuss how to pick a goal weight.
Tune in to hear practical advise and insights (professional and personal) that will help you navigate the Wild West of diets, and achieve your fat loss goals sustainably, and, dare we say, enjoyably.
“Stop freaking out over a couple of weeks or even a month, you just have to stick to your guns and trust that what you're doing is where you need to be, and stop second guessing yourself.”
- Amy Rudolph
“For all of the tips and tricks we have, a lot of the time the decision is just gonna be: I’m not gonna eat something. You can't really get around that.”
- Iris Deadlifts
“‘No’ has become a bad word, and it’s not.”
- Meri
This week on Here’s the Deal: Fitness, Nutrition, and Mindset for People Who Don’t Want Life to Suck:
Understanding the difference between fat loss and weight lossWhat is essential for fat loss, regardless of dietary approachWhy many fad diets “work” (until they don’t)The importance of viewing the long term trends instead of daily fluctuationsSome practical methods to manage hunger in a calorie deficitHow to choose a goal weightHow can you “eat more and lose weight?”Connect with Iris, Meri, and Amy:
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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In today’s episode, we sit down with EC Synkowski, a nutrition expert and creator of the 800-gram challenge - a straightforward, sensible, and powerful way to enhance your diet by incorporating more fruits and vegetables. She explains the science behind the challenge and its surprising benefits, including its positive impact on mental health. We explore the myths and misconceptions surrounding organic food and how marketing often leads to unnecessary stress about what we eat, how virtue labeling isn’t based in science, the myth that eating conventional food equates to consuming a dangerous dose of pesticides, and how organic food isn’t necessarily more nutritious or safer than its conventional counterparts.
We also discuss how long it actually takes to build a new habit (longer than you think), the challenges of maintaining a healthy diet in a world dominated by highly processed foods, and the importance of not demonizing any food but understanding the nutritional value and impact of different types of food. We discuss the importance of variety in our diets, the significance of portion control, and the psychological aspects of dieting.
“It's not about demonizing foods, but understanding why it's so hard to lose or maintain weight when calories from processed foods add up so quickly.”
- EC Synkowski, OptimizeMe Nutrition
“The the quicker you want the deadline, you quicker you want the turnaround, the more likely it is that you haven't set the habits you need for the real world.”
- EC Synkowski, OptimizeMe Nutrition
This week on Here’s the Deal:
How the #800gramchallenge is a straightforward, sensible, and powerful way to enhance your diet by incorporating more fruits and vegetablesMyths and misconceptions surrounding organic food and how marketing often leads to unnecessary stress about what we eatHow incorporating small, sustainable changes in your diet can lead to long-term success.The challenges of maintaining health and weight loss in a modern food environmentConnect with EC Synkowski:
EC Synkowski on InstagramOptimizeMe Nutrition Website#800gramchallengeOptimizeMe Nutrition MasterclassThanks 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 dive deep into the world of expectations, particularly how we set and manage them in the realms of fitness and fat loss. We explore the origins of these often unrealistic expectations, and tackle the misconceptions and marketing schemes that perpetuate unhealthy and unrealistic dieting expectations. We discuss the importance of understanding energy balance and the dangers of extreme calorie deficits marketed as quick fixes, and emphasize the value of adopting a slow and steady approach to health, which not only fosters lasting habits but also promotes a deeper understanding of one's body and needs.
We also have an important conversation around navigating the tricky waters of body image and fitness goals in a world dominated by social media and glossy magazines. We explore the concept of body neutrality and the fact that you need not love every aspect of their physical appearance to lead a fulfilling and confident life.
This episode is a call to action for anyone tired of the dieting hamster wheel, offering guidance on how to break free from the cycle of quick fixes and regain control over one's health and lifestyle.
“At some point, it’s a choice to hate it. Or accept it and come at it from a place of respect.”
- Iris Deadlifts
“The success at the end of being with a good coach or in a good coaching group is changing your brain.”
- Meri
“You give all our power away, along with your wallet, you don't give yourself the opportunity to be in control of your own life.”
- Amy Rudolph
This week on Here’s the Deal:
The root of unrealistic expectations in social media and cultural pressuresThe science behind slow changes in diet and exercise highlights the abuse of quick-fix diets and their long-term ineffectivenessHow marketing strategies often mislead consumers with promises of rapid results, leading to repeated cycles of failure and frustrationTaking a step back to critically evaluate diet claims can help reclaim personal power and foster a rational approach to weight managementWhy learning to trust oneself is crucial in developing a healthy relationship with food and exerciseHow comparison can be a double-edged swordConsistency over perfection helps to foster sustainable habits and long-term satisfaction with one's fitness and health journey.Connect 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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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
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 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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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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