Black Iron Radio

Welcome to Black Iron Radio! The Black Iron team is here to cut through the noise and give you real, no-BS advice on feeling, performing and looking your best. Every week we share practical nutrition, training, and wellness strategies and tips to help you succeed. Join the party!

What Your Hunger Cues Are Telling You 11/10/2024

What Your Hunger Cues Are Telling You Manders, Lauren, and Kelly talk hunger cues – discussing both physical and emotional hunger. They explain the challenges in recognizing hunger cues, especially for athletes with high training volume or individuals who strictly track macros. They offer practical tips for understanding and managing hunger cues, such as avoiding distractions while eating and distinguishing between physical hunger and emotional eating. Additionally, they talk about the influence of upbringing and societal norms on eating habits and the importance of mindful eating. This episode aims to help you better tune into your body and make informed decisions about your eating habits. Lauren’s & Manders’ & Kelly’s & /episode/index/show/binradio/id/33867577

Getting a Holiday Head Start 11/04/2024

Getting a Holiday Head Start Manders, Kelly, and Acacia chat strategies to maintain healthy habits during the holiday season. They emphasize that waiting for the new year to start fresh can be counterproductive and instead offer practical tips as they discuss the misconceptions about nutrition (and coaching) during holidays, the importance of not treating holidays as an excuse to abandon good habits, and the benefits of having a coach for accountability. They stress implementing simple, sustainable habits rather than extreme measures, as the goal is to help clients enjoy the holidays free of guilt while setting themselves up for success in the long term. /episode/index/show/binradio/id/33773767

Practicing What We Preach Can Be Easier Said Than Done 10/28/2024

Practicing What We Preach Can Be Easier Said Than Done Morgan, Amanda, and Ryann discuss the perception of those in the nutrition profession being seen as experts who don’t struggle with planning, motivation, or discipline. They chat about personally navigating the common nutrition challenges clients often deal with by using their own coaching methodologies and nutrition knowledge. /episode/index/show/binradio/id/33640682

Navigating Halloween Treats Guilt-Free 10/21/2024

Navigating Halloween Treats Guilt-Free Maggie, Nicole, and Christin dive into strategies for enjoying holiday treats, particularly during Halloween, without feeling guilty. They discuss the importance of teaching kids moderation and self-regulation with sweets and emphasize maintaining a balanced approach to food throughout the year. The conversation touches on practical tips for healthy eating, avoiding restrictive mindsets, and managing candy consumption. They also highlight the significance of foundational habits and mental approaches to food that allow for occasional indulgences. /episode/index/show/binradio/id/33546192

BONUS Episode: Chriscast 4 - Introducing Tier 1 Supplements 10/18/2024

BONUS Episode: Chriscast 4 - Introducing Tier 1 Supplements In this special announcement bonus episode of the Chriscast, Chris reveals his latest venture: launching Tier 1 Supplements in partnership with Black Iron. The new supplement line is committed to providing scientifically validated, safe, and effective products. The flagship product, the Big Three pre-workout, includes only caffeine, creatine, and beta-alanine, all backed by extensive research. Emphasizing the importance of third-party testing, every product undergoes rigorous certification to ensure safety and accuracy. /episode/index/show/binradio/id/33513597

Building a Balanced Plate 10/14/2024

Building a Balanced Plate Maggie, Kelsey, and Joyce discuss informed eating and balanced nutrition without relying on precise measurements and macro tracking. Joyce shares insights as a mom and nutrition coach, emphasizing the importance of flexibility and mindfulness in eating. Kelsey discusses her transition from tracking macros as a competitive athlete to a more intuitive approach. They provide practical advice for meal prepping, eating out, and maintaining nutrition on the go, focusing on being mindful of food choices and giving oneself permission to enjoy meals. They emphasize the benefits of listening to the body's cues and adapting to personal nutritional needs and lifestyle demands. /episode/index/show/binradio/id/33448302

Balancing Lifestyle Choices – Alcohol & Eating Out 10/07/2024

Balancing Lifestyle Choices – Alcohol & Eating Out Manders and Ryann dive into balancing lifestyle choices – focusing on alcohol, eating out, and reaching goals. Ryann shares her experience staying alcohol-free for mental health reasons, while Manders talks about her lifelong sobriety. The discussion highlights the social pressures and challenges faced when abstaining from alcohol and/or sticking to a nutrition plan. They emphasize the importance of planning, having a support system, and adopting a balanced mindset to manage social situations without compromising health and fitness goals. The conversation also covers practical tips for tracking macros, managing calorie intake from alcohol, and overcoming the all-or-nothing mentality. /episode/index/show/binradio/id/33358272

To Macro or Not to Macro 09/30/2024

To Macro or Not to Macro Morgan, Kelly and Ryann discuss our new macro-free coaching option, now available across all of our services. They talk about their experiences, coaching methodologies, and the benefits of a more habit-based approach to nutrition. They also provide insights into when macro tracking might still be more appropriate and offer advice for clients transitioning between the two approaches. /episode/index/show/binradio/id/33261972

Chriscast 3 - Hydration 07/14/2024

Chriscast 3 - Hydration PhD student and Black Iron Coach Chris Bonilla breaks down hydration needs and myths in about 15 minutes. He chats about fluid & electrolyte requirements, coffee, fluid loss through exercise, the WUT method and more. /episode/index/show/binradio/id/32129112

Defining "Consistency" in Nutrition 07/08/2024

Defining "Consistency" in Nutrition Manders, Sam, and Acacia break down what "consistency" means when it comes to your nutrition and how it helps you reach your goals. /episode/index/show/binradio/id/32049107

Chriscast 2 – Sample Size & Effect Size in Research 06/26/2024

Chriscast 2 – Sample Size & Effect Size in Research PhD student and Black Iron coach Chris Bonilla continues the "Chriscast" mini podcast series on Black Iron Radio. On today's quick episode, he breaks down sample size and effect size in research in nine minutes to help you know if someone on social media is cherry picking research to sell you nonsense. /episode/index/show/binradio/id/31897917

Creating a "Bare Minimum" Plan For Days "Optimal" Isn't An Option 06/17/2024

Creating a "Bare Minimum" Plan For Days "Optimal" Isn't An Option Have a notebook ready for this one!! Krissy and Kels talk about creating a "bare minimum" plan by establishing some non-negotiables with your nutrition, movement, training, sleep, habits, hydration, alcohol, etc. for navigating days, nights, or weeks where "optimal" isn't an option for whatever reason. /episode/index/show/binradio/id/31781947

Chriscast 1 – The Relationship Between Exercise & Burning Fat 06/10/2024

Chriscast 1 – The Relationship Between Exercise & Burning Fat BIN/BIT Coach and PhD student Chris Bonilla introduces the "Chriscast", mini deep dive episodes on a rage of nutrition and training topics. On today’s episode, he breaks down the relationship between exercise and burning fat in six minutes. /episode/index/show/binradio/id/31699402

Macro Myth Busting 05/29/2024

Macro Myth Busting BIN coaches Manders and Maggie bust common macro myths you may have seen floating around the internet. /episode/index/show/binradio/id/31519827

P&P C-Section Series Part 3: Answering Your Questions 05/29/2024

P&P C-Section Series Part 3: Answering Your Questions Pelvic Floor DPT Whitney, BIN Head of P&P Nicole and Nurse/Coach Lauren answer all your questions surrounding c-section births. /episode/index/show/binradio/id/31519642

P&P C-Section Series Part 2: Emergency C-Sections 05/23/2024

P&P C-Section Series Part 2: Emergency C-Sections Pelvic Floor DPT Whitney, BIN Head of P&P Nicole, and BIN coaches Joyce and Chloe discuss emergency C-sections. /episode/index/show/binradio/id/31427872

Black Iron Summer Run Club 05/01/2024

Black Iron Summer Run Club Krissy and Chelsea break down Black Iron Summer Run Club. They talk about nutrition and running coaching options, what's included, what to expect, the raffle and prizes, frequently asked questions and more. /episode/index/show/binradio/id/31079748

Gut Health & Digestion Part II 04/02/2024

Gut Health & Digestion Part II Manders (NTP) and Lauren (CNS, LDN) continue the conversation on gut health and digestion. They cover inflammation and what causes it, autoimmune conditions, small intestine function, trauma and stress related digestive issues, food allergies and sensitivities, probiotics, delayed gastric emptying and more. /episode/index/show/binradio/id/30644813

P&P C-Section Series Part I: Planned C-Sections 03/26/2024

P&P C-Section Series Part I: Planned C-Sections Pelvic Floor DPT Whitney, BIN Head of P&P Nicole, and BIN coaches Maggie and Kirstie discuss planned C-sections. /episode/index/show/binradio/id/30547568

Gut Health & Digestion Part I 03/13/2024

Gut Health & Digestion Part I In Part I, Manders (NTP) and Sam (RD) talk about the basics of gut health and digestion. They talk about what is "normal" (and what normal means), what is not "normal", what red flags you should be noticing and what actionable steps you can immediately take to improve your gut health and digestion. They also chat about how fiber, sodium, hydration, food choices and more affect our gut health and digestion. /episode/index/show/binradio/id/30358433

How Nutrition, Food Relationships/Views & Body Image Change Over Time 03/05/2024

How Nutrition, Food Relationships/Views & Body Image Change Over Time Acacia, Lauren, and Sabrina talk about how their nutrition, goals, and relationships with food and their bodies have changed with time. They talk about their upbringings, when they became "food aware", when they were first exposed to diet culture, different diets that have come and gone over the years, and how they have achieved more peace with food and their bodies each year they grow wiser. /episode/index/show/binradio/id/30236868

Preparing for the Crossfit Open 02/26/2024

Preparing for the Crossfit Open Manders, Kels, Sabrina and Carly talk about best practices to prepare for the Crossfit open. /episode/index/show/binradio/id/30125483

Measuring Body Fat 01/31/2024

Measuring Body Fat Chris and Krissy talk about the science and accuracy of the different common ways to measure body fat and if/when you should be measuring your body fat percentage. /episode/index/show/binradio/id/29731523

Hitting the Gas & Pumping the Brakes with Kels, Kelly, and Morgan 01/19/2024

Hitting the Gas & Pumping the Brakes with Kels, Kelly, and Morgan Athletes and performance coaches Kelsey and Kelly chat with their nutrition coach, Morgan, following their WZA Team win. They chat about weighing the importance of every comp and either hitting the gas or pumping the brakes accordingly. They also talk about why the "off season" is a difficult thing to define, non negotiables through different seasons, different approaches to training/competing/recovery, when the right time to "sell your soul" is, and more. /episode/index/show/binradio/id/29557173

Food Planning & Prep 101 01/09/2024

Food Planning & Prep 101 Kirstie, Ashley, Lauren and Acacia talk about all things food prep and planning for different lifestyles and seasons of life. They talk about food planning and prep for parents/families, athletes, picky eaters, and people with busy schedules. They also cover grocery shopping, easy recipe ideas, adding variety without adding effort, and more. /episode/index/show/binradio/id/29397888

Breaking Down Black Iron Training 12/27/2023

Breaking Down Black Iron Training Krissy, Chris and Nicole break down the new and existing Black Iron Training programs – Body, Run/Lift, Vert, Functional Strength, DB40 – in detail. They also cover our new lower price point, what to expect when you join BIT, and how the app works /episode/index/show/binradio/id/29249028

Breaking Down the Black Iron New Year Challenge 12/19/2023

Breaking Down the Black Iron New Year Challenge Krissy and Kelsey break down the Black Iron New Year Transformation and Performance Challenges. /episode/index/show/binradio/id/29149348

Meet Coach Diana 11/15/2023

Meet Coach Diana Krissy and Diana – who has been Ryann's client since 2018 – talk about her role at BIN as a Lifestyle & Beginner coach. They also chat about pregnancy, mom life, adventuring with a kid, living a healthy active lifestyle and more. /episode/index/show/binradio/id/28654473

Let's Talk About Stress Eating 10/23/2023

Let's Talk About Stress Eating Krissy, Maggie, and Acacia talk about their individual experiences with stress eating as people and as nutrition coaches. They share how they manage stress and the role stress and emotions can play when it comes to how or what we choose to eat. /episode/index/show/binradio/id/28400402

Using Food Journaling & Apps to Improve Your Nutrition 10/16/2023

Using Food Journaling & Apps to Improve Your Nutrition Krissy, Maggie, and Maria chat about the various nutrition apps available to assist with nutrition and how they use them themselves or with clients. They also breakdown the differences between tracking food/macros and food journaling. /episode/index/show/binradio/id/28328924

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