In today’s episode, we chat all about the "magic macronutrient," protein, and its equally important partner, fiber. These two nutritional powerhouses can revolutionize how you feel, perform, and thrive. We explore why protein is vital beyond the RDA's bare minimum and share practical tips to meet your optimal intake for muscle health, energy, and satiety. Meanwhile, fiber takes the spotlight as an unsung hero in digestive health, heart health, and even weight management. We break down the types of fiber, why they're crucial, and how to ease them into your daily routine without overwhelming your system.

We offer actionable advice for incorporating more of these nutrients into your meals, and share some of our favorites - and ways to prepare them. From understanding protein goals to busting myths about so-called "high-protein" snacks, and from leveraging frozen veggies to mastering simple meal templates, this episode is packed with insights to make eating healthier approachable and enjoyable.

“Have what you want, add what you need, make a delicious plate out of it.”

- Amy Rudolph

“The brain craves what we repeat. And that goes for food, behaviors, and thoughts. And we can change it.”

- Iris Deadlifts

“Ugly food is the best food, hands down.”

- Meri

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

• The RDA for protein is the bare minimum - what do you need for more optimal health?
• Tracking your food for a week or two can reveal just how much (or how little) protein and fiber you’re actually eating.
• Common misconception: just because protein is available doesn’t mean people are consuming enough of it. Many fall far short of optimal intake.
• The 10:1 rule: how to make sure an “excellent source of protein” actually is.
• Fiber is essential for gut health, digestion, and preventing chronic disease.
• Cooking vegetables in butter, using sauces, and adding seasoning makes them way more enjoyable. Don’t be afraid to make food taste good!
• Simple strategies to ensure you get fiber and protein without overcomplicating things.

Mentioned in this episode:

• Iris’s Salmon “Recipe”
• Enhance your Dietary Pattern with Plant Based Proteins and Mindful Eating with Samara (@nomeatmacros)
• 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.