Capable & Worthy: Fitness, Nutrition, & Mindset for People Who Don't Want Life to Suck

Iris & Amy
  • 4.9 (51)
  • Fitness
  • Updated Weekly

On this show, we challenge the common understanding of what it means and what it takes to be fit and healthy. Because, here’s the deal: Life shouldn’t suck. And a lot of diet and exercise shenanigans y’all get up to is making it suck. Your relationship with food and your body is making it suck. We’re here to help you change all that. So grab a coffee, go for a walk in the sun or get your lift on, and let’s get into it.

  1. 2d ago

    Peptides: Hype vs Science with Leigh Baxt, PhD

    Peptides are everywhere right now. From social media influencers and wellness clinics to fitness circles and longevity enthusiasts, they're being marketed as the next big thing for recovery, muscle growth, anti-aging, and optimization. But what does the science actually say? In this episode, we sit down with Leigh Baxt, PhD, with nearly two decades of experience in translational science and drug development, to unpack the growing peptide trend. We discuss how drugs are actually developed, why most therapeutic ideas fail, the difference between FDA-approved peptide medications and unregulated compounds, and how marketing often outpaces evidence. If you've ever wondered whether peptides like BPC-157 or TB-500 are worth the hype, this conversation will help you separate science from salesmanship. "If something sounds too good to be true, it probably is." - Leigh Baxt, PhD “When you do science, the experiments you design are the ones to try to poke a hole in your hypothesis." - Leigh Baxt, PhD This week on Capable & Worthy: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck: Why more than 99% of potential drug therapies never make it to marketWhat translational science is and how new therapies are developedThe difference between FDA-approved peptide drugs and unregulated peptidesWhy peptides like BPC-157 and TB-500 raise concerns among scientistsThe role of human clinical trials in determining safety and effectivenessHow marketing language can make products appear more evidence-based than they areWhy women in midlife may be especially vulnerable to peptide marketing claimsHow to evaluate health claims critically and find trustworthy scientific information Connect with Leigh Baxt, PhD:  Leigh Baxt, PhD on Instagram - sciencemomscicomm Thanks for tuning in to this week’s episode of Capable & Worthy: 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 Be sure to share your favorite episodes on social media and tag us! Join Iris Deadlifts on Instagram and Amy Rudolph on Instagram.

    59 min

  2. Jun 15

    Is HIIT required for visceral fat loss? (& other training questions) with Coach Bri

    In today’s episode, we’re answering listener questions about all things strength training, recovery, fat loss myths, and how to build a workout routine that actually supports your life long term. Fellow Team BFF Coach Bri joins us for a candid conversation about what good programming really looks like, and some red flags to watch for. We talk progressive overload, junk volume, rest periods, recovery, and the difference between training for punishment versus training for longevity and confidence. We also unpack some of the biggest misconceptions circulating in women’s fitness right now, especially around HIIT, visceral fat, cortisol, and “mandatory” exercise protocols for perimenopausal and postmenopausal women. From navigating social media misinformation to balancing strength training with hobbies like golf and tennis, this episode is a reminder that health does not have to come from extremes. You can build strength, protect your independence, and feel good in your body without burning yourself into the ground. “Go move your body because it just really feels f*****g good.” - Bri Reinecke “Slow and steady will always prevail.” - Amy Rudolph This week on Capable and Worthy: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck: What progressive overload actually means and why muscle confusion is a mythRed flags of bad strength programs: junk volume, no rest, and absolutesWhy recovery and rest periods are essential for muscle growth and performanceThe difference between compound lifts and accessory movementsHow strength training supports longevity, independence, and confidenceWhy HIIT is not mandatory for fat loss or menopausal womenThe role stress, recovery, and nervous system health play in body compositionHow to balance strength training with sports like golf and tennis without burnout Connect with Us: Iris Deadlifts on InstagramAmy Rudolph on InstagramBri Reinecke on InstagramWork with us at Beth Feraco Fitness Training Programs we Trust (Incomplete list): •Lifting Lindsay •The Gym Nurse •Val Lusvardi Strength Squad •Heather Adams UPLIFT •Ocean Trail Sustainably Jacked Thanks for tuning in to this week’s episode of Capable and Worthy: 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 Be sure to share your favorite episodes on social media and tag us! Join Iris Deadlifts on Instagram and Amy Rudolph on Instagram.

    51 min

  3. Jun 8

    Overrated/Underrated: Mini Cuts, Cold Plunges, InBody Scans, Rucking (& More!)

    In today's episode, we’re switching things up with an "Overrated/Underrated" style breakdown of popular fitness, nutrition, and mindset trends. From mini cuts to cold plunges to those supplements that claim to help with alcohol cravings, we’re giving you our honest, unfiltered takes (as ever) - with plenty of laughs and truth bombs along the way. Whether you’re curious about rucking, spin classes, or InBody scans, we’re cutting through the noise to help you make informed choices that actually serve your goals. We dive into what’s truly helpful and what might be a shiny distraction, and this episode will help you separate fact from fluff. "There are no metabolism boosters except for eating your protein and lifting your weights.” - Amy Rudolph “Just because it’s a prettier prison doesn’t mean it’s not a prison.” - Meri This week on Capable & Worthy: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck: Why mini cuts are often misunderstood and misused (and who they’re actually for)The truth about cold plunges and whether they really boost fat loss or mental toughnessA look at supplements marketed for alcohol reduction and what to consider insteadWhy InBody scans might do more harm than good to your motivation and mindsetThe pros and cons of rucking and who it might (or might not) benefitSpin classes - great cardio or overhyped for muscle building?Vegan muscle building: can it be done, and is it superior?When supersets are helpful - and when they might be getting in the way of real progress Connect with Us: Meri on InstagramIris Deadlifts on InstagramAmy Rudolph on InstagramEnhancing Your Diet with Plant-Based Proteins & Mindful Eating with @nomeatmacrosNet Carbs, Creatine Gummies & Vibration Plates: Sorting the Hype 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 Be sure to share your favorite episodes on social media and tag us! Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.

    1h 12m

  4. Jun 1

    Are Weekends Ruining Your Progress? Reality Check

    In today’s episode, we’re diving into one of the biggest roadblocks to fat loss and consistency - weekends. We talk about how so many people stay locked in Monday through Friday, only to completely shift gears once the weekend hits, treating it like a separate entity with different rules, less structure, and way more “winging it.” We move beyond that into what’s actually driving this pattern - rigid dieting during the week, lack of planning, vague intentions like “I’ll be mindful,” and the mental tug-of-war between wanting results and wanting a break. We walk through how to create realistic structure for your weekends, stay social without derailing your goals, and build the kind of consistency that actually carries you forward. This episode is all about closing the gap between weekday effort and weekend behavior so you can stop starting over every Monday. “You can easily erase your calorie deficit with one day.” - Amy Rudolph “Winging it is a skill that's earned.” - Iris Deadlifts This week on Capable and Worthy: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck: Why weekends feel like a completely different routine (and why that’s a problem)How rigid, unsustainable weekday dieting creates weekend backlashThe slippery slope of “I’ll just be mindful” without a real planWhy specifics (not vague intentions) are key to staying consistentSimple strategies for eating out without blowing your progressHow to set clear boundaries with alcohol instead of “just one or two”Why “earning” untracked meals comes later (not in the beginning)How consistency builds confidence, self-trust, and long-term results Connect with Us: Iris Deadlifts on InstagramAmy Rudolph on InstagramWork with us at Beth Feraco Fitness Thanks for tuning in to this week’s episode of Capable and Worthy: 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 Be sure to share your favorite episodes on social media and tag us! Join Iris Deadlifts on Instagram and Amy Rudolph on Instagram.

    42 min

  5. May 25

    How to Spot a "Doctor Brand" Grifter with Movement Logic

    In today’s episode, we sat down with Dr. Sarah Court and Laurel Beversdorf from Movement Logic to chat about the explosion of wellness misinformation online, how social media rewards extreme messaging, most importantly… how to spot a grifter. We also dug into the rise of the “doctor brand” phenomenon - when evidence-based professionals slowly shift from nuanced education into rigid, marketable protocols designed to sell supplements, programs, and fear. From lifting heavy for bone density to cortisol fearmongering to the obsession with “hacks,” this conversation breaks down what the research actually says, how to spot red flags online, and why consistency with the boring basics still matters more than any quick fix. “If you're behaving like a scientist or a clinician or a doctor, when the evidence changes, which it does because science is always changing, you also update your message.” - Dr. Sarah Court “Doctor brands will cherry pick one study from thousands of others.” - Laurel Beversdorf This week on Capable & Worthy: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck: How to recognize when a doctor or expert has become a “brand”Why wellness misinformation spreads so quickly onlineThe problem with fear-based fitness and hormone messagingWhat “lifting heavy” actually means in strength trainingWhy moderate weights can still build muscle and bone densityHow social media fuels perfectionism and all-or-nothing thinkingThe emotional appeal of quick fixes, protocols, and “secret” solutionsWhy the boring basics of fitness and nutrition still work best Connect with Movement Logic:  Movement Logic on InstagramThe Movement Logic WebsiteMovement Logic Podcast on SpotifyMovement Logic Podcast on Apple Podcasts Thanks for tuning in to this week’s episode of Capable & Worthy: 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 Be sure to share your favorite episodes on social media and tag us! Join Iris Deadlifts on Instagram and Amy Rudolph on Instagram.

    1h 8m

  6. May 18

    How to Stop Letting the Scale Control Your Progress

    The scale gets way too much power in fat loss conversations, and in today’s episode we’re unpacking why that needs to change. We dig into how scale weight is only one data point, why day-to-day fluctuations mean almost nothing, and how letting a number dictate your mood, choices, or confidence can pull you off track. We talk about plateaus, body recomposition, weight fluctuations from carbs, sodium, hormones, travel, and stress, and why the “boring basics” of consistency matter more than chasing scale drops. We also get into a bigger conversation about trusting your action steps, using the scale as a tool instead of a verdict, and why the body you actually want may weigh more than you think because muscle changes everything. If you’ve ever spiraled over a weigh-in, questioned whether fat loss is “working,” or wondered if you should ditch the scale altogether, this episode is a grounded reality check on progress, patience, and perspective. “The scale is one piece of data, but it is not the number that gets to decide what you do next.” - Amy Rudolph “For people who DO need to lose weight, everything we said about not letting your emotions rule the roost when it comes to the scale still applies to you.” - Iris Deadlifts This week on Capable and Worthy: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck: Why scale weight is a poor standalone measure of fat loss progressThe difference between fat loss, body recomposition, and weight lossCommon reasons the scale fluctuates dailyWhy “every day or not at all” can be a healthier approach to weighingHow emotional attachment to the scale can sabotage consistencyWhen the scale can be useful data and when it may need to go awayWhy strength training and “boring basics” drive the body changes you want Connect with Us: Iris Deadlifts on InstagramAmy Rudolph on InstagramWork with us at Beth Feraco Fitness Thanks for tuning in to this week’s episode of Capable and Worthy: 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 Be sure to share your favorite episodes on social media and tag us! Join Iris Deadlifts on Instagram and Amy Rudolph on Instagram.

    39 min

  7. May 11

    The Art of Failing Fast with Anne Marton

    In today’s episode, Anne Marton joins us for an honest conversation about the mental side of fitness, fat loss, and aging as women. We talk about the toxic messaging so many women grew up with around body image, dieting, and shrinking themselves, and how those beliefs often follow us into motherhood, perimenopause, and midlife. Anne shares how her background in psychology shaped her coaching approach, why mindset work matters just as much as macros, and why so many women struggle to trust themselves around food and the scale. We also get into metabolic adaptation, chronic under-eating, body composition vs. scale weight, people-pleasing, boundaries, and the importance of building habits that support you through hard seasons of life instead of abandoning yourself the second life gets messy. “The number one trait of successful people is the ability to move forward fast.” - Anne Marton “You cannot expect to feel optimal if you’re always under eating and struggling in terms of your nutrition.” - Anne Marton This week on Capable & Worthy: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck: Why body image struggles are often generational and deeply ingrainedThe difference between fat loss, maintenance, and chronic dietingHow under-eating impacts hormones, mood, energy, and metabolismWhy scale weight is a poor indicator of progress and healthThe psychology behind “all-or-nothing” thinking in fitnessHow to model healthy behaviors around food and exercise for your kidsBuilding habits that act as anchors during stressful seasons of lifeLearning to “fail fast” and move forward instead of spiraling after setbacks Connect with Anne:  Anne Fitlab on Instagram Thanks for tuning in to this week’s episode of Capable & Worthy: 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 Be sure to share your favorite episodes on social media and tag us! Join Iris Deadlifts on Instagram and Amy Rudolph on Instagram.

    58 min

  8. May 4

    You Didn’t Ruin Your Progress: Real Talk on Deficits, Stress Eating & Diet Myths with Brooke Madigan

    In today’s episode, Brooke Madigan and I sat down with our coffee (and Diet Coke) and answered your most honest, real-life nutrition and fitness questions. From zero sugar soda vs. zero sugar syrup to stress eating, cheat days, protein struggles, and the truth about 72-hour fasts - we’re diving into what actually matters versus what the internet just makes loud. We also opened up about our own experiences in our 2023 calorie deficits, learning to release arbitrary timelines, building habits before dieting, and why “earning the right” to diet isn’t harsh - it’s empowering. This episode is packed with specifics, nuance, evidence-based nutrition, mindset shifts, and the kind of tough love that actually supports long-term fat loss and lifestyle change. “Did you make all your progress in three days? Then you didn’t ruin it in three days.” - Brooke Madigan “On your best day, you can do anything. But what can you stick to on your worst day?” - Iris Deadlifts This week on Capable & Worthy: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck: Simple ways to get back into the fitness game when motivation feels low Why reduced fat foods still have calories (and why healthy fats still matter)What we personally learned from our 2023 calorie deficitsWhy cheat meals turning into cheat days usually signals over-restrictionHow to grow your glutes (spoiler: you probably need to eat more and lift heavier)Stress eating, completing the stress cycle, and why food isn’t the real issuePractical strategies for social events without sabotaging your goalsWhy soreness isn’t proof of a good workoutHow to decrease food focus without falling into restriction Connect with Us: Iris Deadlifts on InstagramBrooke Madigan on Instagram Thanks for tuning in to this week’s episode of Capable & Worthy: 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 Be sure to share your favorite episodes on social media and tag us! Join Iris Deadlifts on Instagram and Amy Rudolph on Instagram.

    1h 7m
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About

On this show, we challenge the common understanding of what it means and what it takes to be fit and healthy. Because, here’s the deal: Life shouldn’t suck. And a lot of diet and exercise shenanigans y’all get up to is making it suck. Your relationship with food and your body is making it suck. We’re here to help you change all that. So grab a coffee, go for a walk in the sun or get your lift on, and let’s get into it.

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