Q&A: Weighing Food Raw vs Cooked, PMS Cravings, Tracking Soups/Casseroles (& More)
Capable & Worthy: Fitness, Nutrition, & Mindset for People Who Don't Want Life to SuckShow Notes
In today’s episode, we’re answering listener questions around protein intake, calorie tracking, daily movement, and managing cravings. How much protein do you need per day? Is it true that we can’t digest more than 35 grams at a time? What do you do about crazy PMS cravings and hunger? Can I do spin classes instead of daily walking?
We also get into the practical side of tracking food, including whether you should weigh food raw or cooked and how to make casseroles, soups, and other one-pot meals easier to track without turning nutrition into a full-time job. We discuss maintenance days, permission around foods you enjoy, and learning to respond to cravings with curiosity instead of restriction, guilt, and chaos.
“We have for too long placed our health and our lifestyle into the hands of people selling us bullshit." - Amy Rudolph
“You can't think your way out of this. You have to act differently." - Iris Deadlifts
This week on Capable and Worthy: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck: Why protein is important but more protein isn’t always better How to approach protein intake in a larger body without chasing an unnecessarily high number Why the “35 grams of protein per meal” rule is outdated Why carbs deserve a much bigger place in your diet How to weigh and track food without making it unnecessarily complicated Why spin classes are great movement but aren’t a substitute for strength training or walking How to approach increased hunger and cravings around your period Using maintenance, permission, and experimentation to move away from food restriction and chaos
Resources Mentioned: 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 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.
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