Protein Variety: Beyond Chicken & Shakes
Black Iron Radio
If your entire protein strategy is chicken breast and protein shake, we need to talk. Manders, Sam, and Ryann get into why protein variety matters. And no, it is not just about hitting a number. They talk about the protein ick (it is real, it will find you), how to stack protein sources so you are not white-knuckling your way to your daily goal, and the underrated sources most people are sleeping on. Plus a conversation about cost, convenience, plant-based options, and why you can absolutely eat a burger and call it a nutrition win.
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So You Want To Build Better Breakfasts
Black Iron Radio
Most people know they should eat breakfast. Actually doing it (consistently, with enough of the right stuff) is a different story. Ryann, Kelsey, and Chelsea dig into why breakfast matters, what a balanced morning meal looks like, and how to make it work for your life (even if you're out the door at 4 AM). They tackle the most common reasons people skip breakfast (macro hoarding, morning nausea, time crunches, etc.) and share strategies for building a morning eating routine that sticks. From smoothie bags in the freezer to emergency tamales in the glove compartment, there's something here...
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Examining Diet Trends: The Science Behind Today's Most Popular Diets
Black Iron Radio
Diet trends are not going anywhere, and neither is our need to talk about them. Morgan, Krissy, and Jess break down the psychology behind why people keep falling for it, then get into the actual science behind keto, carnivore, paleo, intermittent fasting, and GLP-1 medications. Plus a cheat code for evaluating any diet, including the next trendy one that hasn't been invented yet. The truth is most of these diets are just recycled versions of the same few ideas… repackaged, renamed, and sold to you with really convincing anecdotal evidence.
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So You Want To Stretch & Mobilize More
Black Iron Radio
Mobility work and stretching are not particularly exciting, which is probably why so many people wait so long to care about them. Christin, Jess S, and Chloe chat about mobility, stretching, and why so many of us know we should do more of it… but don’t. They break down what mobility is, why it matters, and how tight hips, stiff shoulders, old injuries, stress, desk jobs, pregnancy, and aging can all show up in the way we move. They also get into the difference between flexibility and control, how compensation patterns can lead to pain somewhere other than the actual problem, why breath...
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Sodium & Potassium: The Forgotten Electrolyte Balance
Black Iron Radio
Electrolytes don’t start and end with tossing some sodium into your water and hoping for the best. Brooke, Sabrina, and Lauren talk about the sodium-potassium balance that helps hydration do its job. They break down why sodium gets all the attention, why potassium is usually the missing piece, and how this balance affects energy, recovery, cramping, performance, and how you feel day to day. They also get into why so many people are under-eating potassium, why more water is not always the answer, how athletes’ needs can differ from the general population, and what to watch for if your...
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So You Want To Train for Your First Triathlon
Black Iron Radio
For anyone triathlon-curious but convinced it’s too complicated, too expensive, or only for people with fancy bikes and a suspicious amount of free time… this one’s for you. Amanda, Nic, and Morgan to talk through what it actually looks like to train for your first triathlon, especially if you’re starting with a sprint or Olympic distance. They get into what makes triathlon feel intimidating, why shorter races are usually the smartest entry point, what kind of fitness you actually need to get started, and how little gear you truly need to toe the line. They also talk through common...
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Identity Shift: Seeing Yourself as an Athlete at Any Size
Black Iron Radio
Some people train hard, show up consistently, and do a whole lot of things athletes do… but still don’t fully see themselves that way. Brooke, Christin, and Kelly talk about what it truly means to be an athlete, why so many people think that identity belongs to a certain body type, and how chasing the “look” of an athlete can distract from the habits, mindset, and support that actually matter. They get into comparison, body image, performance, social media brain rot, and the difference between wanting to look the part versus actually living it. This one is for anyone who has ever felt...
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So You Want To Feel Strong for the Next Decade
Black Iron Radio
Feeling strong for the next decade means training like your future body matters too. Manders, Jess Gordon, and Kelsey talk about what it actually means to build strength that lasts. Not just hitting PRs, chasing aesthetics, or throwing yourself at whatever trend looks intense enough, but training in a way that helps your body stay capable, resilient, and strong through different seasons of life. They get into the stuff that actually supports longevity: movement quality, mobility, stability, recovery, sleep, eating enough, and building muscle in a way that serves you long term. They also talk...
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Massage Guns, Saunas, & Ice Baths: What's Worth the Hype?
Black Iron Radio
Everyone wants recovery to be sexier than it is. So now we’ve got massage guns in every gym bag, cold plunges in every backyard, and garage saunas getting treated like some kind of secret weapon for better performance. But are these things actually useful, or do they mostly just make people feel accomplished? Amanda, Brooke, and Joyce get into what the research actually says about massage guns, saunas, and ice baths, where these tools can be useful, where they’re wildly overhyped, and why feeling better is not always the same thing as recovering better. They also talk through the big...
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So You Want To Get More Steps in Your Workday
Black Iron Radio
Getting more steps in during your workday sounds easy in theory. In real life, not so much. Not when you work at a desk, your brain is cooked, your schedule is crazy, and going for a little walk somehow starts to feel like a whole thing. Krissy, Sabrina, and Chloe talk about why walking is still one of the most underrated tools for health, recovery, blood sugar, mood, and overall sanity. They break down where "10k a Day" came from, why more is not always better, and how to build a more realistic step goal without making your life revolve around your watch. They also get into exercise snacks,...
info_outlinePelvic Floor DPT Whitney, BIN Head of P&P Nicole, and BIN coaches Joyce and Chloe discuss emergency C-sections.