In today's episode, we tackle more of your questions about fitness, nutrition, and mindset. From body composition explained, to the truth about the anabolic window, weight set point theory, and even how to balance hosting dinners with your goals, this Q&A session is packed with actionable advice and candid conversations. As you know, we don’t shy away from addressing the nuance, context, and what matters most: sustainable habits over perfection.

We’ve got some laughs, some hard truths, and practical tips for you today. Whether it’s figuring out what protein powder to buy, understanding why muscle matters for your metabolic health, or figuring out what music to listen to while lifting, there’s something here for everyone who wants to level up their approach to health and wellness.

"There’s enough other things to stress about in life, and the anabolic window is not one of them. Just eat food.”

- Amy Rudolph

“The stories you tell yourself about yourself are true until you decide they’re not.”

- Iris Deadlifts

“If you are unwilling to change anything, then nothing will change.”

- Meri

This week on Here’s the Deal: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:

• What body composition and “recomposition” actually means.
• The truth about the “anabolic window” and whether you really need protein within 30 minutes post-workout.
• How to plan and log food at social gatherings without stress or over-explaining.
• How and why you can influence your weight set point through lifestyle and behaviors.
• The importance of chewing your food for satisfaction and metabolic benefits.
• Protein powder buying tips.
• Simple tips to make protein shakes more digestible and satiating.
• Why overthinking nutrient timing isn’t helpful until you master the basics.
• How music and podcasts can energize—or distract—your workouts and walks.

Resources Mentioned:

• How Fat Loss Works, Managing Hunger, & Picking a Goal Weight
• Q&A: Mindful Eating & Serving Sizes, Building Muscle with Bodyweight Exercises?
• Q&A: Weight Loss Plateaus, Bulking, & An "Ideal" Week of Workouts
• Movement & Muscle for Healing and Longevity with Dr. Marie Whitt, DPT
• How Fast Does Muscle & Strength Loss Happen When Taking Time Off?

Connect with Us:

• Meri on Instagram
• Iris Deadlifts 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.