How to Make Trigger Foods Less Triggering

In today's episode, we unpack the loaded topic of “trigger foods” and how to navigate permission-based eating without shame or guilt. We explore what true moderation looks like, why portion sizes aren’t one-size-fits-all, and how your environment and mindset shape your relationship with food more than the food itself.

We share our own personal journeys of once feeling out of control around certain foods, and how granting ourselves permission to include those foods, intentionally and mindfully, led to more peace, less overeating, and lasting change.

We dive into the psychology of overconsumption, the role of boundaries without extremes, and how planning and practice lead to lasting food freedom. If you’ve ever felt like you can’t trust yourself around sweets, salty snacks, or that food you just can’t keep in the house, this episode is for you.

“You're not weak and it's not a character flaw if you need to remove foods from your home for a bit.”

- Amy Rudolph

“Permission scares people. But the truth is, restriction hasn’t worked either..”

- Iris Deadlifts

“You're not a bad person for liking those things, or even liking them so much you can’t stop eating them. That just means you have something to learn.”

- Meri

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

• Why removing trigger foods isn’t a character flaw, but a temporary boundary that can build trust
• The surprising truth about portion sizes—and how to find your portion
• Why slowing down helps you realize what you truly enjoy
• How the Candy Challenge helps dismantle food obsession
• Practical environment hacks to reduce food noise and improve focus
• The power of planning treats into your day to boost overall adherence
• Why structure and flexibility aren’t opposites

Connect with Us:

• Meri on Instagram
• Iris Deadlifts on Instagram
• Amy Rudolph on Instagram

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.