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Capable & Worthy: Fitness, Nutrition, & Mindset for People Who Don't Want Life to Suck: Daily Summaries Delivered
by Iris & Amy
On this show, we challenge the common understanding of what it means and what it takes to be fit and healthy. Because, here’s the deal: Life shouldn’t suck. And a lot of diet and exercise shenanigans y’all get up to is making it suck. Your relationship with food and your body is making it suck. We’re here to help you change all that. So grab a coffee, go for a walk in the sun or get your lift on, and let’s get into it.
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- 4 days ago52 min
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.
- 1 weeks ago53 min
Advocating for Yourself in Midlife with Barbie Boules, The Cognition Dietitian
In today’s SELECTS episode, we’re joined by Barbie Boules,RDN. Best known as The Cognition Dietitian, Barbie is a registered dietitian, cognitive wellness specialist, and optimal aging enthusiast, dedicated to helping women prioritize themselves, experience confidence, excellent health, and genuine joy.Barbie shares her journey into nutrition and her passion for women's cognitive and cardiometabolic health, especially during menopause. She offers practical steps for maintaining metabolic and brain health, the critical role of metabolic health in brain function, especially in preventing diseases like Alzheimer's, highlighting the urgency and importance of taking preventive measures early on and the Four Pillars of cognitive and metabolic health.Barbie's expertise and compassionate approach provide listeners with actionable advice on how to maintain a healthy and enjoyable lifestyle, manage stress, and build cognitive reserve through lifelong learning and social connections. This episode is a must-listen for anyone interested in optimizing their health through midlife and beyond, with a focus on nutrition, exercise, and overall wellness.“Our brain's health rests on our metabolic health. We have to be metabolically healthy for our brain to thrive.”- Barbie Boules, The Cognition Dietitian“Stress manifests physically 100% of the time, especially if we're managing stress with food or alcohol.”- Barbie Boules, The Cognition DietitianThis week on Here’s the Deal: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:Barbie’s journey to becoming The Cognition Dietitian and her focus on women’s healthWhat is “metabolic health” and why does it matter, especially in midlife?The connection between metabolic health and brain functionPractical advice on building muscle and maintaining metabolic healthThe Four Pillars of cognitive and metabolic healthThe truth about “hormone balancing” and hormone therapyHow to effectively self-advocate during doctors appointmentsRecommendations for responsible supplementation and identifying nutrient deficienciesConnect with Barbie Boules, The Cognition Dietitian (and Resources Mentioned):Barbie Boules The Cognition Dietitian on InstagramA Guide to Women’s Health: Fifty and Forward, Harvard HealthThe Official MIND Diet by Dr. Martha Clare MorrisThe Brain Health Kitchen: Preventing Alzheimer’s Through Food by Annie Fenn MDThe Vajenda by Dr. (OB/GYN) Jen GunterThanks 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.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.
- 2 weeks ago42 min
Should You Work Out When You're Sick? How Sick Do You Have to Be to Skip the Gym?
In today’s episode, we’re talking about what to do when you’re sick, how to decide whether you should work out when you’re under the weather, and why a few days away from your normal routine isn’t going to undo your progress. We break down the “above the neck, below the neck” rule for exercise when sick, talk about when it makes sense to rest instead of train, and discuss what to prioritize with nutrition, hydration, and recovery when you’re not feeling your best.We also get into a very real problem: what happens when you think you’re in a calorie deficit but your results aren’t reflecting it. We talk about dining out, untracked food, emotional eating, alcohol, and using an accountability calendar to identify patterns instead of relying on the vague feeling that you’ve “been good.” From there, we discuss why sometimes the best approach to sustainable fat loss is to slow down, build the necessary habits and skills first, and trust a coach who is willing to tell you what you actually need to hear - not just what you want to hear.“Maintenance is a love note to your body and your brain."- Amy Rudolph“A good coach won’t always tell you what you want to hear."- Iris DeadliftsThis week on Capable and Worthy: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:The above-the-neck vs. below-the-neck rule for exercising while sick Why a few days away from the gym won't erase your progress What to prioritize with nutrition and hydration when you're sickWhy “it wasn't perfect” is not a useful measure of success Using an accountability calendar to identify patterns in your habits Why you can feel like you're in a calorie deficit without actually being in one Why a good coach may tell you you're not ready for a fat loss phaseBuilding the habits and systems first so fat loss is actually sustainable long termResources 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.
- 3 weeks ago43 min
When to Take a Diet Break (& Other Maintenance Questions)
In today’s episode, we're revisiting one of the most misunderstood parts of a fitness journey: maintenance. We answer listener questions about wanting to eat more without gaining weight, dealing with mental hunger versus physical hunger, and why learning to maintain your results is every bit as important as losing weight in the first place. We also discuss the influence of social media, unrealistic expectations around calories, and why maintenance should never feel like a punishment.We also tackle another coaching question we hear all the time: when is it time to take a break from a calorie deficit? From recognizing diet fatigue and understanding maintenance breaks to overcoming the fear of "undoing your progress," we explain why strategically stepping out of a deficit can actually help you build a healthier body composition and a more sustainable relationship with food.If you've ever worried about gaining weight in maintenance, struggled with constant hunger, or felt nervous about increasing your calories, this conversation is for you."If you take care of your body, your body's gonna take care of you."- Amy Rudolph"The skill is in recognizing I don't actually want more or need more.”- Iris DeadliftsThis week on Capable and Worthy: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:How to tell the difference between physical hunger and mental hungerWhy comparing your maintenance calories to people on social media can be misleadingPractical ways to increase calories while maintaining your weightHow meal structure and food choices can improve fullness and satisfactionSigns that it's time to take a maintenance break or diet breakWhy your scale weight and body composition naturally change in maintenanceHow long to stay in a calorie deficit before considering a breakWhy practicing maintenance is essential for long-term fat loss successResources Mentioned:Maintenance Masterclass EpisodeQ&A: Maintenance Refresher, Mindset Shifts, and Real-Life Strategies for Success in MaintenanceConnect with Us: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.
- Sep 7, 20261h 0m
Our Personal Goals: How to Stay Consistent When Life Gets Chaotic
In today’s episode, we’re catching up on where we are in life, health, fitness, and our current goals - and, unsurprisingly, life has not exactly been smooth sailing. Iris is in the middle of a 10-12 week fat loss phase at 11 months postpartum, while Amy is continuing to live in maintenance after a major move and a year of focusing on building muscle.We chat about how to make long-term nutrition and fitness sustainable, and how to specifically be flexible without completely abandoning your goals.We discuss the difference between an exception and a pattern, why you shouldn't compare your chapter 2 to someone else's chapter 45, and why sometimes the healthiest decision is to not pursue fat loss right now. Most importantly, we talk about building the kind of confidence where a stressful week becomes a road bump instead of a roadblock.“Maintenance is a love note to your body and your brain."- Amy Rudolph"Rearrange some things, say no, delegate, and put strength training on your freakin' schedule."- Iris DeadliftsThis week on Capable and Worthy: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:Navigating fat loss as a busy momWhy you need a foundation before a calorie deficitPlanning for food when life gets chaoticUsing flexibility within structureWhy strength training is a non-negotiableThe importance of maintenance for long-term resultsRecognizing exceptions versus unhealthy patternsAvoiding FOMO and comparison in your fitness journeyResources Mentioned:How to Eat More Calories at Maintenance (& Other Questions) EpisodeIris 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.
- Aug 31, 202647 min
Abby Langer on Social Media, Celebrities, & The Pressure to be Thin
In today’s episode, we’re talking about diet culture, body image, extreme thinness, and the ever-changing standards women are expected to meet with dietitian and social media educator Abby Langer. We dig into the return of extreme thinness as an aspirational ideal, the influence of GLP-1s and social media, and why we should be questioning the messages telling us that smaller, younger-looking bodies are inherently healthier or more desirable. We also talk about what malnutrition can actually look like, why you can’t determine someone’s health from their appearance alone, and how easily we can internalize these standards without even realizing it.We also get into the practical side of navigating diet culture, including how to identify nutrition misinformation, why credentials and follower counts don’t automatically make someone trustworthy, how social media can exploit our insecurities, and how parents can help their kids develop a healthier relationship with food, bodies, and the internet. Most importantly, this conversation is about learning to recognize when we’re being sold something designed to make us smaller—and deciding that we don’t have to buy into it.“If we don’t talk about it, we’re allowing it.”- Abby Langer“After decades and decades of internalizing this messaging, we have to start to wake up and recognize that we've been sold a lie. It's been a lie."- Abby LangerThis week on Capable & Worthy: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:Why extreme thinness keeps coming back as an idealHow GLP-1s have changed the conversation around weight lossWhy you can’t determine someone’s health from their appearanceHow women internalize body standards from an early ageWhy menopause and aging have become targets for the wellness industryHow to spot nutrition misinformation and fear-based marketingHow social media can reinforce body dissatisfaction and diet cultureRaising kids without passing down body shame and food rules Connect with Abby Langer or Langer Nutrition: Abby Langer on InstagramAbby Langer - Canada's Food and Nutrition ExpertLanger Nutrition BlogBite Me. By Abby LangerAggressive Salad with Abby LangerThanks for tuning in to this week’s episode of Capable & 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.
- Aug 24, 202654 min
How to Put Your Nutrition and Fitness on Autopilot (So You Have to Think Less About It)
In today's episode, we dive into what it means to “fall to the level of your systems” in health and fitness, focusing on meal planning and prepping, getting in NEAT, and going to the gym. We share our own experiences and many practical tips for making food prep, meal planning, and nutrition easier. We also move into the fitness side of things, sharing the power of walking, explaining how to rack up steps throughout your days, and how to find your best gym schedule.It’s all about setting yourself up for success in a way that's flexible and adaptable to your needs.We chat about the importance of finding what works for you, emphasizing that there's no one-size-fits-all solution to health and fitness. We also share stories about what happens when things don't go as planned and how to adjust without feeling like you've failed. By the end of this episode, you'll have a bunch of ideas on how to create systems that not only support your goals but also fit into your life without adding stress.“Decision fatigue is a real thing, especially when you have goals with nutrition and fitness, and you’re creating a new lifestyle that supports where you want to be.”- Iris Deadlifts“The power of being outside doing some exercise and having something other than the inside of your house to look at can be incredibly uplifting.”- Meri“Curiosity over judgement.”- Amy RudolphThis week on Capable & Worthy:Meal prep variations and how to find what suits your style and preferencesHow to automate certain aspects of health and fitness to reduce decision fatigueOur unique systems for meal prep, NEAT, and the gymFreedom in StructureWhat are movement snacks and how you can use themWhat is temptation bundling to help us do the things we need to doThe benefits of having a structured gym planConnect with us:Iris Deadlifts on InstagramAmy Rudolph on InstagramThanks for tuning in to this week’s episode of Capable & 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 | Spotify | GooglePlay | iHeartRadioBe sure to share your favorite episodes on social media and tag us!Join Iris Deadlifts on Instagram, and Amy Rudolph on Instagram.
- Aug 17, 202651 min
Understanding Lipedema with Chase Miller, DPT, CLT, AIB-VRC
In today’s episode, we’re talking about lipedema with Dr. Chase Miller, a doctor of physical therapy and certified lymphedema therapist. We dig into what lipedema actually is, how it differs from lymphedema and obesity, what symptoms to look for, and why lipedema is so frequently misunderstood or misdiagnosed. We also discuss what we know - and what we still don’t know - about the role of genetics, hormones, puberty, pregnancy, menopause, and adipose tissue dysfunction.We also get into the practical side of managing lipedema, including compression, exercise, strength training, cardiovascular exercise, nutrition, calorie deficits, and surgical interventions like liposuction. Most importantly, this conversation is about giving people realistic expectations without taking away their sense of agency.Lipedema may change what your body does, but there are still plenty of tools in your toolbox - and early education, consistent habits, and acceptance can help you manage the condition and give yourself the best chance of maintaining your health and quality of life."Diet will always matter, no matter if they have that body type or not. But diet does not simply eliminate lipedema tissue.”- Chase Miller, DPT“Generally, for people who live an active or healthy lifestyle, lipedema symptoms tend to manage better."- Chase Miller, DPTThis week on Capable & Worthy: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:What lipedema is and how it differs from lymphedema and obesityCommon physical signs and symptoms of lipedemaThe potential role of genetics and hormonal changesWhy lipedema can be painful, tender, and difficult to identifyHow compression may help with comfort and circulationThe role of strength training, cardio, and staying activeWhether a calorie deficit affects lipedema fat and body proportionsWhat to know before considering liposuction or other interventions Connect with Adjuvant Physical Therapy / Chase Miller DPT, CLT, AIB-VRC: Adjuvant Physical Therapy WebsiteAdjuvant PT on InstagramAdjuvant PT on FacebookThanks for tuning in to this week’s episode of Capable & 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.
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About Capable & Worthy: Fitness, Nutrition, & Mindset for People Who Don't Want Life to Suck
On this show, we challenge the common understanding of what it means and what it takes to be fit and healthy. Because, here’s the deal: Life shouldn’t suck. And a lot of diet and exercise shenanigans y’all get up to is making it suck. Your relationship with food and your body is making it suck. We’re here to help you change all that. So grab a coffee, go for a walk in the sun or get your lift on, and let’s get into it.
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