In today’s episode, we unpack what willpower actually is (and isn’t), why the old “finite battery” idea is outdated, and how mindset plus environment design beat white-knuckling every time. Instead of asking “How do I get more willpower?” we shift the focus to systems, routines, and practical conditions that make the healthy choice the easy choice so you don’t have to rely on grit alone.

We get super tactical for real life: holiday parties, leftover candy, pantry booby traps, trigger foods, broken sleep, stress, busy evenings, and postpartum schedules. You’ll hear simple, doable ways to increase friction for the stuff that trips you up and decrease friction for the habits that move you forward. Think: calendar blocks, repeat meals, “snack mountain” relocation, ten-minute transition walks, and a kinder inner narrative that replaces “don’t” with “do.”

“You don’t rise to the level of your goals; you fall to the level of your systems… and you’re capable of building better ones.”

- Amy Rudolph

“Successful people don’t use more willpower, they need less because their systems carry the load.”

- Iris Deadlifts

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

• Willpower is built by systems and mindset, not a battery
• Holiday game plan: swap vague “don’ts” for do’s
• How to set your environment up for success
• De-trigger trigger foods: buy them, portion small, practice daily, take them off the pedestal.
• Put yourself on the calendar and honor those blocks like meetings.
• Protect sleep to stabilize hunger, mood, and decisions; consistent bed/wake times win.
• Move on purpose: 10-minute “transition” walks + regular lifting to curb cravings and stress.
• Kill decision fatigue with repeat meals you love; automate the basics and free up bandwidth.

Connect with Us:

• Iris Deadlifts on Instagram
• Amy Rudolph on Instagram
• Meri on Instagram
• How to Make Trigger Foods Less Triggering

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.