Fasting, Autophagy, and Inflammation: What Women Really Need to Know

In today’s episode, I’m literally on the walking pad with a baby in the wrap while Amy’s in her office and surprise guest Beth is joining us from the car - because this is real life and we always make it work. We dove into a topic that’s been popping up nonstop in our communities lately: intermittent fasting, autophagy, inflammation, and all the fear-based protocols targeting women, especially menopausal and perimenopausal women. This conversation is part science, part mindset, and part “please stop overcomplicating your life.”

We break down what autophagy actually is, and answer the question: is fasting the magical lever people are pulling it off as? We chat about how chronic inflammation gets twisted into a marketing scheme instead of something you can support with simple, foundational habits. Most importantly, we talk about the psychological fallout… how these rigid protocols disconnect you from your hunger cues, fuel all-or-nothing thinking, and keep you believing you’re fragile, broken, or in need of secrets. Spoiler: you’re not.

“We are not fragile. We are not broken. We are not delicate - and you don’t need a protocol to fix what was never damaged.” - Amy Rudolph

“You cannot read the label when you’re inside the jar - and so many women don’t realize how good they could feel until they stop following rules that were never meant for them.” - Iris Deadlifts

This week on Here’s the Deal: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck: What is autophagy and what does it do? How do we get it? The truth about inflammation: the difference between chronic vs. acute, and why skipping meals doesn’t “heal” anything How fasting rules disconnect women from hunger cues and mimic disordered eating patterns Why most clients who attempt intermittent fasting end up overeating at night and struggling with protein intake How “fear-based protocols” target menopausal women with misinformation, secrecy, and false authority The psychological toll of chasing hacks, cycle-syncing rules, and hormone micromanagement Real-life performance wins from fueling before workouts instead of training fasted The only things that consistently support health and longevity: sleep, strength training, protein, fiber, movement, stress management—the “boring basics” Connect with Us: Iris Deadlifts on Instagram Amy Rudolph on Instagram Work with us at Beth Feraco Fitness

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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