Q&A: Weighing Food Raw vs Cooked, PMS Cravings, Tracking Soups/Casseroles (& More)

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 DeadliftsThis 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 betterHow to approach protein intake in a larger body without chasing an unnecessarily high numberWhy the “35 grams of protein per meal” rule is outdatedWhy carbs deserve a much bigger place in your dietHow to weigh and track food without making it unnecessarily complicatedWhy spin classes are great movement but aren’t a substitute for strength training or walkingHow to approach increased hunger and cravings around your periodUsing maintenance, permission, and experimentation to move away from food restriction and chaosResources Mentioned:Iris Deadlifts on InstagramAmy Rudolph on InstagramWork with us at Beth Feraco FitnessThanks 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.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.