In today's episode, we’re diving into one of the most misunderstood concepts in the health and fitness world: what it really means to have a healthy relationship with food. This isn’t just about ditching the “good food vs. bad food” mindset - it’s about what happens when real life hits: travel, birthdays, brunches, and baseball games. If you’ve ever spiraled into a shame-fueled overindulgence after a cupcake or felt like every meal out needed to be “worth it,” or even felt like you can’t enjoy food in unexpected situations where you can’t really track it… this episode is for you.

We’re unpacking how your background shapes your current habits, why food freedom doesn’t mean food free-for-all, and how to start making choices that actually support your goals and your peace of mind. From the clean plate club to the “special occasion” myth to tracking without losing your mind, this is the real, messy, totally doable work of food freedom.

"What’s not being managed is going to repeat itself.”

- Amy Rudolph

“Food freedom is not just doing whatever and hoping for the best - it’s making the smartest choice for you in the moment that aligns with how you want to feel.”

- Iris Deadlifts

“If you want a peaceful relationship with food, it will cost you something - but it’s worth every second.”

- Meri

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

• Why most "special occasions" are just normal life (and why that matters)
• What food freedom actually looks like in action
• How scarcity mindset leads to overeating (and what to do instead)
• Why “getting back on track tomorrow” might be the red flag you’re missing
• The difference between restriction and restraint (and why one is essential)
• How tracking can help or hurt your mindfulness around food
• Learning to recognize fullness cues—and what to do when you blow past them
• Why this work is hard at first, but so, so worth it if you stick with it

Connect with Us:

• Meri on Instagram
• Iris Deadlifts on Instagram
• Amy Rudolph on Instagram
• Mindful Eating Episode

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.