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!

Food Noise: What It Is and How to Quiet It 09/15/2025

Food Noise: What It Is and How to Quiet It Food noise can feel relentless: cravings, guilt, food rules, and overthinking every meal and food choice. , , and break down what food noise is, why and how it shows up, and practical strategies to quiet it so you can build a healthier relationship with food. /episode/index/show/binradio/id/38223555

So You Want To Try Working With A Nutrition Coach 09/11/2025

So You Want To Try Working With A Nutrition Coach , , and talk about what it’s really like to work with a nutrition coach. They cover common misconceptions, what to expect in your first few weeks, and why coaching goes wayyyyyy beyond numbers and macros. Whether you’re chasing performance goals, navigating postpartum, trying to lose fat, or just want more energy day-to-day, this episode shows how the right coach can change everything. /episode/index/show/binradio/id/38180225

Upgrading Your Plate: How to Improve Your Food Quality 09/08/2025

Upgrading Your Plate: How to Improve Your Food Quality , , and talk about food quality and how to upgrade your plate without giving up pizza, ice cream, or fun. They cover nutrient density vs. calorie density, realistic protein hacks, budget-friendly swaps, and why balance and moderation (not perfection and restrcition) are the key to better energy, recovery, and performance. /episode/index/show/binradio/id/38128605

So You Want To Gain More Muscle 09/04/2025

So You Want To Gain More Muscle , , and chat all things gaining muscle. From progressive overload and protein goals to sleep, recovery, and long-term consistency, they cover the unsexy truths behind real muscle growth /episode/index/show/binradio/id/38084955

High-Volume Eating: How to Eat More While Staying on Track 09/01/2025

High-Volume Eating: How to Eat More While Staying on Track Feeling hungry while dieting or struggling to eat enough to fuel training? , , and dig into volume eating: how to feel full on fewer calories, how to get enough food down when training loads are sky-high, and why creativity beats willpower every time. Learn how to stretch your meals when you’re cutting or sneak in more calories when your training demands it! /episode/index/show/binradio/id/38046835

So You Want to Manage Gestational Diabetes 08/28/2025

So You Want to Manage Gestational Diabetes Gestational diabetes is more common than most people realize, but it’s often clouded in fear and shame. , , and cut through the myths and share what it really means, how to navigate the glucose test, and why a diagnosis doesn’t mean you’ve failed. From practical nutrition and movement strategies to managing the mental load, this conversation is packed with reassurance and no-BS guidance for a healthy pregnancy. /episode/index/show/binradio/id/38001700

Behind on Hydration? Here’s Why It Matters 08/25/2025

Behind on Hydration? Here’s Why It Matters Hydration is one of the most overlooked life and performance enhancers out there. So , , and are covering digestion, recovery, blood volume, electrolytes, and why being even slightly dehydrated makes things feel way harder than they should. If you’ve ever wondered whether your fatigue is under-fueling, overtraining, or just a water problem, this one’s for you! /episode/index/show/binradio/id/37947475

So You Want to Compete Without Attaching Your Worth to the Result 08/21/2025

So You Want to Compete Without Attaching Your Worth to the Result , , and dive into competing in sport without letting the result define you. They dive into athlete identity, the pitfalls of comparison, and how to spot red flags that your training is running your life instead of enhancing it. If you’ve ever struggled to separate your worth from your results, this one’s for you. /episode/index/show/binradio/id/37904195

Exploring Climate-Friendly Eating 08/18/2025

Exploring Climate-Friendly Eating , , and break down the science of climate-friendly eating without the guilt trip. From cutting back on beef and food waste to understanding what organic and regenerative farming really mean, they share practical ways to align your eating habits with your values, no perfection required. /episode/index/show/binradio/id/37861680

So You Want More Energy for Life, Work & Training 08/14/2025

So You Want More Energy for Life, Work & Training , , and break down why low energy isn’t just a sleep problem and how nutrition, hydration, movement, recovery, and mental health all play a role. From front-loading your meals to ditching the all-day caffeine drip, they share practical strategies to boost energy for training, work, and everyday life. /episode/index/show/binradio/id/37816065

The Night Shift Nutrition Game Plan 08/11/2025

The Night Shift Nutrition Game Plan Night shift work can wreak havoc on your energy, appetite, and sleep but it doesn’t have to derail your health goals. , , and share real-world strategies to help you fuel, hydrate, train, and recover while working against your body’s natural clock. From portable protein ideas to caffeine timing and sleep hacks, this episode is packed with tips to help you survive (and even thrive) on the night shift. /episode/index/show/binradio/id/37758755

So You Want to Stop Tracking Macros 08/06/2025

So You Want to Stop Tracking Macros Thinking about ditching the food scale? , , and talk about what it really means to stop tracking macros, how to know when you’re ready, and how to keep progressing without obsessing. They break down the signs someone needs a break from tracking, what macro-free coaching looks like, and how to navigate the mental side of letting go without losing your results. /episode/index/show/binradio/id/37711095

Perimenopause, Menopause, & Muscle: Why Lifting Is Your Best Friend 08/04/2025

Perimenopause, Menopause, & Muscle: Why Lifting Is Your Best Friend , , and cut through the confusion surrounding perimenopause, menopause, muscle loss, and why strength training is your new non-negotiable. From hormone rollercoasters and HRT journeys to gym intimidation and the myth of “bulky,” the team shares their personal experiences and coaching insights to help you build strength, protect your bones, and feel like a badass at any age. If you're in the hormone tornado or love someone who is, this one’s a must-listen. /episode/index/show/binradio/id/37664055

So You Want to Prevent Training Burtout 07/31/2025

So You Want to Prevent Training Burtout Training burnout doesn’t just happen to elite and pro athletes. It hits hobbyists, high performers, and weekend warriors, too. In this episode, , , and break down what training burnout looks like, how to spot it, how to prevent it, and how to know when it’s physical fatigue vs. straight-up mental exhaustion. They dig into why deloads aren’t optional, how to scale your training when life gets heavy, and why feeling joy in your sport is non-negotiable. If you’ve been wondering whether you’re just tired or actually burnt out, this episode’s for you. /episode/index/show/binradio/id/37620505

Snack Smarter 07/28/2025

Snack Smarter Snacks aren't the enemy, they’re the secret weapon. And we’re here to bust the myth that snacks are something to cut out. , , and dig into building snacks that are actually satisfying, energizing, *and* goal-supportive. Whether you're in the middle of a big training block, chasing kids around, or just trying to stay awake during your 3pm slump, we’re giving you the blueprint for smarter, more intentional snacking. /episode/index/show/binradio/id/37577000

So you want to improve your digestion 07/24/2025

So you want to improve your digestion If you’re convinced every bloat and bathroom issue means your gut is broken, this one’s for you. , , and unpack what healthy digestion actually looks like, what messes with it, and how to support it without falling for sketchy supplements or shady detox trends. From speed-chewing and low hydration to living in a constant stress spiral, they cover the real culprits. Plus, the truth about what “normal” actually means when it comes to your poop schedule. /episode/index/show/binradio/id/37533285

The Fiber Fix: Why You Need More and How to Get It 07/21/2025

The Fiber Fix: Why You Need More and How to Get It Fiber isn’t glamorous, but it’s a game changer. And most people aren’t getting nearly enough. , , and break down what fiber actually is, why it matters for gut health, blood sugar, heart health, and hunger, and how to get more of it in a way that feels doable and sustainable. They also touch on probiotics, net carbs, and the common mistakes people make when trying to increase their intake. This is your no-nonsense guide to making fiber a bigger (and easier) part of your routine. /episode/index/show/binradio/id/37481225

So You Want to Nail Your Competition Day Nutrition 07/17/2025

So You Want to Nail Your Competition Day Nutrition Dialing in your event day nutrition can make or break your performance, yet so many athletes leave it to chance. , , and follow up on last week’s episode to break down exactly how to nail your nutrition strategy before, during, and after your competition. The team chats carb loading, fueling souces and frequency, hydration, managing extreme conditions, and post-race recovery. Because your best performance requires being prepared with your nutrition, not just fitness and grit! /episode/index/show/binradio/id/37437310

Reverse Dieting: The Missing Piece for Long-Term Success 07/14/2025

Reverse Dieting: The Missing Piece for Long-Term Success Reverse dieting isn't a buzzword. In fact, it’s probably the missing piece you've been looking for. Join , , and as they break down what reverse dieting is, debunk common myths, and share how it can improve your life in many different ways. If you're tired of the endless dieting rollercoaster, this episode is your ticket off the ride! /episode/index/show/binradio/id/37399455

So You Want To Dial In You Pre, Intra, & Post Training Nutrition 07/10/2025

So You Want To Dial In You Pre, Intra, & Post Training Nutrition Fasted training? GI issues during training? Not sure about how to eat around workouts? , , and break down how to fuel before, during, and after training so you can train harder, recover faster, and actually perform the way you’re trying to. No fluff or clean eating dogma, just dialed-in strategies to help you show up better in every session and stop sabotaging your own progress. /episode/index/show/binradio/id/37360940

The Protein Puzzle: How Much Do You Actually Need? 07/07/2025

The Protein Puzzle: How Much Do You Actually Need? Protein doesn’t have to be confusing, but it often is thanks to outdated recommendations, diet culture myths, and influencers pushing extremes. , , and get real about how much protein you actually need, why it matters for more than just muscle, and how your needs shift based on activity, age, and goals. They break down common misconceptions (like the infamous “30 grams per meal” rule), talk about why protein becomes even more important as you age, and offer practical tips for hitting your target without living on deli meat. Whether you’re busy, trying to feel better in your body, or even plant-based, this episode helps cut through the noise and give you a no-BS approach to protein intake. /episode/index/show/binradio/id/37307640

So You Want to Waste Less Food 07/03/2025

So You Want to Waste Less Food , , and get into the surprisingly relatable topic of food waste: why it happens, how to reduce it, and how to make your groceries actually work for you. They cover everything from fridge visibility hacks and realistic meal planning to freezing leftovers, creative repurposing, and what expiration dates actually mean. Whether you’re sick of tossing wilted spinach, overcooking out of ambition, or buying the Costco-sized condiments you never finish, this episode gives you real-life strategies to waste less and eat better (without turning your kitchen routine upside down). /episode/index/show/binradio/id/37272020

Introducing Fe26 06/30/2025

Introducing Fe26 This week’s episode dives into the why, how, and who behind Fe26, our newest, highest-touch coaching service launching July 1, 2025. , , and chat about why we built this 26-week service, how behavior change actually works, and why some people need more than a weekly check-in to stay consistent and see results. Fe26 was designed to create structure, resilience, and habits that finally stick. We break down the research behind the six-month model, the value of daily access to your coach, and why this isn’t a "challenge". It’s a full-on deep dive into the stuff that matters and lasts. /episode/index/show/binradio/id/37226265

So You Want to Be a Morning Person 06/26/2025

So You Want to Be a Morning Person You don’t have to be up before the sun to build a better morning. , , and dig into what actually makes someone a “morning person” and why it’s more flexible than you think. We talk circadian rhythms, realistic bedtime habits, and how to build a routine that makes mornings feel less frantic and more like a head start. Whether you’re shifting your schedule for training, work, or just want to stop sprinting out the door, this one’s for you. /episode/index/show/binradio/id/37161290

Hangovers & PR's: How Alcohol Messes with Your Gains 06/23/2025

Hangovers & PR's: How Alcohol Messes with Your Gains So you’re hitting your protein goal, staying consistent with training, and then the weekend rolls around… and so do the drinks. , and to talk about how alcohol can sneakily mess with your recovery, performance, and overall progress. From sleep disruption and reduced muscle repair to mental health dips and those all-too-familiar drunk cravings, they break down the real impact of drinking, without the fear tactics. If you’re wondering whether your weekend wine is holding you back (or just want to feel better showing up on Monday), this one’s for you! /episode/index/show/binradio/id/37112400

So You Want to Start Lifting Again Postpartum 06/19/2025

So You Want to Start Lifting Again Postpartum Feeling the itch to get back in the gym after having a baby? You’re not alone. And you're not crazy for wanting to lift again. But the return-to-strength postpartum journey takes more than a six-week clearance and sheer willpower. (pelvic floor PT and performance coach) sits down with and (two coaches and moms who’ve been through it themselves) to talk about what it actually looks like to start lifting again postpartum. They dive into the timelines, tissue healing, and mindset shifts that matter most when rebuilding strength after birth. Whether you had a C-section, a vaginal delivery, or both, this conversation is packed with insights on movement, motherhood, and meeting yourself where you're at. Mom strength is real. Let’s build it right. /episode/index/show/binradio/id/37075650

Your Hormones Aren’t Broken, But That Advice Might Be 06/16/2025

Your Hormones Aren’t Broken, But That Advice Might Be Is it really your hormones or is it just bad advice? , , and tackle the rise of hormone fear-mongering online and break down what’s actually worth paying attention to when it comes to metabolism, weight gain, fatigue, and more. From the truth about adrenal fatigue to the BS behind “hormone balancing” diets, we’re calling out the junk science and offer a grounded, realistic perspective on what your body actually needs to function well (no silly $60 supplements required). /episode/index/show/binradio/id/37024590

So You Want to Start Tracking Macros 06/12/2025

So You Want to Start Tracking Macros So you want to start tracking macros, but you’re not trying to obsess over every bite or hit your numbers perfectly every single day. Good. Because that’s not what we’re about. , , and break down what macro tracking actually looks like in real life, why it’s useful, when it’s helpful, and how to do it without losing your mind. They dig into common misconceptions, the mindset traps that mess people up, and why flexibility and context matter more than hitting perfect numbers. Tracking is just one tool in the toolbox (not a life sentence) and at Black Iron, it’s never required. Whether you’re curious, skeptical, or somewhere in between, this one’s for you. /episode/index/show/binradio/id/36970200

Cravings 101: Why They Happen & Managing Them Without Deprivation 06/09/2025

Cravings 101: Why They Happen & Managing Them Without Deprivation Cravings, we all have them!! Ryann, Christin, and Maggie break down why cravings happen, what they really mean, and how to navigate them without guilt or restriction. From stress and under-fueling to hormone shifts and environmental triggers, the team covers it all, plus strategies for managing cravings in a sustainable, balanced way. Whether you’re craving sugar in your luteal phase or facing down a break room full of donuts, this one’s for you. /episode/index/show/binradio/id/36921930

So You Want To Try a New Sport in Your 30s, 40s, or 50s 06/05/2025

So You Want To Try a New Sport in Your 30s, 40s, or 50s Think you're too old to start something new? Think again. In this episode, , , and talk candidly about what it’s really like to try new sports as an adult—fear of being bad, comparing yourself to your younger self, navigating ego, and why starting over can actually be the best thing for your brain (and your confidence). Whether you're eyeing a climbing gym, want to start running, curious about Hyrox, or just need a push to try anything new, this episode is the sign you've been waiting for. /episode/index/show/binradio/id/36863205

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