In today's episode, we’re answering more listener questions! We tackle your biggest questions about plant-based protein, pre-workout fueling, and easy, realistic lunches that don’t involve planning every last bite. Whether you're a vegetarian trying to build muscle or someone wondering if you HAVE TO eat before exercise, this conversation is full of judgment-free, real-life strategies.

Whether you’re early in your fat loss journey or deep into the trenches, this episode is a must-listen. As always, the conversation covers more than just macros - it dives into the mindset shifts that create sustainable change. No guilt. No shame. Just real talk about what your body is trying to tell you.

"You were in maintenance… but with a deficit mindset. That’s a whole different ballgame.”

- Amy Rudolph

“Fasting is fine physiologically. It's just a way to control calories like anything else.

What it can do to the mental side is where it really screws people up.”

- Iris Deadlifts

“If your partner is complaining that you never want to have sex anymore, that might be a clue that you’ve been dieting too long.”

- Meri

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

• Why staying in a deficit too long can impact your mental health and quality of life, even if your metabolism is fine
• Signs of diet fatigue
• How vegetarian and plant-based clients can hit protein goals
• Why the “bare minimum” for protein is personal
• Why aiming for better, not barely, matters more
• Protein-first meal building makes hitting macros more manageable for all dietary patterns
• Is fasted training harmful to women?
• The real issue with skipping food: what happens mentally and behaviorally
• How to simplify lunch
• “Better living through frozen food and chemicals”

Connect with Us:

• Meri on Instagram
• Iris Deadlifts on Instagram
• Amy Rudolph on Instagram
• Maintenance Masterclass Episode
• Plant Based Eating with Samara
• Protein & Fiber Masterclass 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.

Apple Podcasts | Spotify

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