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 DeadliftsThis 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 restrictionConnect with Us:Iris Deadlifts on InstagramBrooke Madigan on InstagramThanks 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 | SpotifyBe sure to share your favorite episodes on social media and tag us!Join Iris Deadlifts on Instagram and Amy Rudolph on Instagram.