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 training
• Why rest and recovery days are crucial for muscle growth and preventing overtraining
• How active recovery activities like walking, stretching, and mobility exercises enhance gym performance
• How progressive overload is more than just adding more weight
• The importance and limitations of bodyweight only exercises
• Effective fitness and nutrition strategies do not need to drastically change post-menopause
• How eating slower can help you eat less overall and appreciate your food more

Connect with Iris, Meri, and Amy:

• Iris Deadlifts on Instagram
• Meri on Instagram
• Amy Rudolph on Instagram

Thanks 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.

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Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.