BIN Radio

Hydration is one of the most overlooked life and performance enhancers out there. So Amanda, Maggie, and Joyce 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! Black Iron Nutrition Book a Free Discovery Call Free Macro Calculator Free Downloads Black Iron Blog Check Out Fe26 Strategy Session

Krissy, Sabrina, and Amanda 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. Black Iron Nutrition Book a Free Discovery Call Free Macro Calculator Free Downloads Black Iron Blog Check Out Fe26 Strategy Session

Krissy, Whitney, and Acacia 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. Black Iron Nutrition Book a Free Discovery Call Free Macro Calculator Free Downloads Black Iron Blog Check Out Fe26 Strategy Session

Krissy, Sabrina, and Maggie 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. Black Iron Nutrition Book a Free Discovery Call Free Macro Calculator Free Downloads Black Iron Blog Check Out Fe26 Strategy Session

Night shift work can wreak havoc on your energy, appetite, and sleep but it doesn't have to derail your health goals. Maggie, Jess, and Ryann 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. Black Iron Nutrition Book a Free Discovery Call Free Macro Calculator Free Downloads Black Iron Blog Check Out Fe26 Strategy Session

Thinking about ditching the food scale? Jess Gordon, Morgan, and Brooke 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. Black Iron NutritionBook a Free Discovery CallFree Macro CalculatorFree DownloadsBlack Iron BlogCheck Out Fe26Strategy Session

Maggie, Morgan, and Acacia 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. Black Iron NutritionBook a Free Discovery CallFree Macro CalculatorFree DownloadsBlack Iron BlogCheck Out Fe26Strategy Session

Training burnout doesn't just happen to elite and pro athletes. It hits hobbyists, high performers, and weekend warriors, too. In this episode, Krissy, Morgan, and Jess 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. Black Iron NutritionBook a Free Discovery CallFree Macro CalculatorFree DownloadsBlack Iron BlogCheck Out Fe26Strategy Session

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. Christen, Joyce, and Ryann 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. Black Iron NutritionBook a Free Discovery CallFree Macro CalculatorFree DownloadsBlack Iron BlogCheck Out Fe26Strategy Session

If you're convinced every bloat and bathroom issue means your gut is broken, this one's for you. Manders (NTP), Sam (RD), and Lauren (CNS/LDN) 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. Black Iron Nutrition Book a Free Discovery Call Free Macro Calculator Free Downloads Black Iron Blog Check Out Fe26 Strategy Session

Fiber isn't glamorous, but it's a game changer. And most people aren't getting nearly enough. Maggie, Acacia, and Amanda 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. Black Iron NutritionBook a Free Discovery CallFree Macro CalculatorFree DownloadsBlack Iron BlogCheck Out Fe26Strategy Session

Dialing in your event day nutrition can make or break your performance, yet so many athletes leave it to chance. Krissy, Amanda, and Ryann 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! Black Iron Nutrition Book a Free Discovery Call Free Macro Calculator Free Downloads Black Iron Blog Check Out Fe26 Strategy Session

Reverse dieting isn't a buzzword. In fact, it's probably the missing piece you've been looking for. Join Kelsey, Brooke, and Maggie 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! Black Iron Nutrition Book a Free Discovery Call Free Macro Calculator Free Downloads Black Iron Blog Check Out Fe26 Strategy Session

Fasted training? GI issues during training? Not sure about how to eat around workouts? Krissy, Amanda, and Ryann 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 just strategies to help you show up better in every session and stop sabotaging your own progress. Black Iron NutritionBook a Free Discovery CallFree Macro CalculatorFree DownloadsBlack Iron BlogCheck Out Fe26Strategy Session

Protein doesn't have to be confusing, but it often is thanks to outdated recommendations, diet culture myths, and influencers pushing extremes. Maggie, Christin, and Joyce 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. Black Iron Nutrition Book a Free Discovery Call Free Macro Calculator Free Downloads Black Iron Blog Check Out Fe26 Strategy Session

Maggie, Acacia, and Jess G 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). Black Iron Nutrition Free Macro Calculator Free Downloads Black Iron Blog Book a Free Discovery Call Check Out Fe26 Strategy Session  

This week's episode dives into the why, how, and who behind Fe26, our newest, highest-touch coaching service launching July 1, 2025. Krissy, Morgan, and Amanda 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. Free Macro Calculator Free Downloads Black Iron Blog Book a Free Discovery Call

You don't have to be up before the sun to build a better morning. Krissy, Ryann, and Maggie 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. Nutrition Coaching Free Macro Calculator Free Downloads Black Iron Blog Book a Free Discovery Call

So you're hitting your protein goal, staying consistent with training, and then the weekend rolls around… and so do the drinks. Jess, Ryann and Amanda 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! Nutrition Coaching Free Macro Calculator Free Downloads Black Iron Blog Book a Free Discovery Call

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. Whitney (pelvic floor PT and performance coach) sits down with Christin and Chloe (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. Nutrition Coaching Free Macro Calculator Free Downloads Black Iron Blog Book a Free Discovery Call

Is it really your hormones or is it just bad advice? Manders (NTP), Lauren (CNS/LDN), and Sam (RD) 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). Nutrition Coaching Free Macro Calculator Free Downloads Black Iron Blog Book a Free Discovery Call

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. Maggie, Morgan, and Ryann 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. Nutrition Coaching Free Macro Calculator Free Downloads Black Iron Blog Book a Free Discovery Call

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. Nutrition Coaching Free Macro Calculator Free Downloads Black Iron Blog Book a Free Discovery Call

Think you're too old to start something new? Think again. In this episode, Krissy, Morgan, and Maggie 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. Nutrition Coaching Free Macro Calculator Free Downloads Black Iron Blog Book a Free Discovery Call

Brooke sits down with Kelsey and Jess G to settle one of the most common questions in fitness: should you prioritize endurance or strength training? They dive into the science, real-world examples, coaching experience behind both approaches, and the mindset traps people fall into when they think it has to be one or the other. Whether you're trying to lose fat, run faster, build muscle, or just feel better, this convo will help you figure out what matters most based on your goals. Book a Free Discovery Call Free Macro Calculator Free Downloads Nutrition Coaching Black Iron Blog

Let's talk about everyone's favorite drug: caffeine. Maggie, Ryann, and Jess G break down the science behind why you're tired, wired, and reaching for that third coffee (hint: it's not a personality trait). From 3PM crashes to sleepless nights, we unpack how much caffeine is actually too much, what withdrawal feels like, and how to scale back without turning into a gremlin. Whether you're ride-or-die for your emotional support Celsius or just want better sleep, this convo brings the facts, the feels, and some firm-but-loving advice to help you cut back if you want to. Nutrition Coaching Free Macro Calculator Free Downloads Black Iron Blog Book a Free Discovery Call

Cortisol gets blamed for everything these days—fatigue, cravings, belly fat, bad sleep, and more. But most of what you've heard on TikTok is either oversimplified or just flat-out wrong. Morgan, Ryann, and Jess get into what cortisol actually is, what true dysregulation looks like, and why powders promising to "fix your stress" aren't it. No fear tactics, no magic fixes—just real talk about hormones, health, and what your body actually needs. Book a Free Discovery Call Nutrition Coaching Free Macro Calculator Free Downloads Black Iron Blog

Whether you're newly pregnant, deep in the second trimester, or coaching someone through it, this episode dives into what it actually means to train through pregnancy. Dr. Whitney joins coaches Christin and Joyce – both experienced in pre/postnatal training and motherhood – to unpack the science, smash outdated myths, and share real-world strategies for staying active and strong through all three trimesters. From mindset shifts to movement modifications, they cover what the research says, what your body might feel like, and why training for birth is training for the ultimate athletic event. Book a Free Discovery Call Nutrition Coaching Free Downloads Black Iron Blog

Before fat loss comes the phase everyone loves to skip: maintenance. But if you want real, lasting change — this is where the magic happens. Morgan, Brooke, and Sabrina sit down to talk about why maintenance is the secret sauce behind every successful cut. We get into what maintenance actually is, why it's so misunderstood, and how to know when you're ready for more. We're also diving into the hard stuff: what to do when your “happy” weight isn't the one you want, and how to rebuild your metabolism after years of chronic dieting. Whether you're brand new to nutrition coaching or stuck in a loop of endless cuts, this episode will reframe everything you thought you knew about progress. Book a Free Discovery Call Nutrition Coaching Free Macro Calculator Free Downloads Black Iron Blog

What happens when your goals don't match your household's eating habits? Krissy, Maggie, and Ryann talk about what it's like to eat differently than your partner, family, or roommates – whether it's because of macros, mindset, or medical reasons. We dive into what it means to advocate for yourself, how to handle unsupportive environments, and why your food choices are nobody else's business. We share personal experiences, client stories, and advice for navigating everything from unsupportive partners to picky kids, awkward holiday dinners to full-blown food allergies. If you've ever felt like the “high-maintenance” one at the table, this one's for you. Book a Free Discovery Call Free Macro Calculator Free Downloads Black Iron Blog Nutrition Coaching

Joyce, Christin, and Chloe chat all things postpartum. From hormonal chaos and identity shifts to diet culture's obsession with “getting your body back,” they unpack the bounce-back myth and offer something wayyyyy better: permission to slow down, truly rebuild, and move forward with confidence. Whether you're pregnant, postpartum, or supporting someone who is, this episode is your reminder that strength doesn't come from shrinking after childbirth. It comes from showing up for the version of you that exists right now. Book a Free Discovery Call Nutrition Coaching Free Macro Calculator Free Downloads Black Iron Blog

You don't need another lecture about why protein matters, you need better systems. Maggie, Brooke, and Christin cut through the noise and get into what actually helps people hit their protein goal without micromanaging every bite. We're talking front-loading your day, snack strategies that doesn't suck, meal prep that doesn't make you hate your life, and mindset shifts that make it stick. If you're still under-eating protein, it's not a discipline issue – it's a planning problem. And we can help with that! Book a Free Discovery Call Nutrition Coaching Free Macro Calculator Free Downloads Black Iron Blog

Baking isn't just about butter and sugar, it's about connection, creativity, and happiness. Lauren, Chelsea, and Brooke explore how baking can be a powerful form of self-care, a love language, and a way to slow down in a go-go-go world. From family traditions to freezer hacks and ditching food guilt, this conversation will remind you that making something with your hands (and sharing it) is always worth it. Whether you're into sourdough, cookies, or just the ritual of baking, this one's for you! Free Macro Calculator Free Downloads Black Iron Blog Book a Free Discovery Call Nutrition Coaching

Getting hurt isn't always bad luck—sometimes it's bad habits. In this episode, Krissy, Chelsea, and Whitney break down what actually keeps athletes injury-free. They talk about why sleep, stress management, food, and training consistency matter more than trendy recovery tools, how to tell the difference between soreness and a niggle, and why most overuse injuries are totally preventable. They also cover sport-specific insights for runners, skiers, and lifters. Whether you're coming back from injury or just trying to stay strong through your training block, this one is for you. Free Macro Calculator Free Downloads Black Iron Blog Book a Free Discovery Call Nutrition Coaching

You don't have to earn your food — not with a workout, not with “good” behavior, not ever. Maggie, Jess, and Joyce call out the toxic food-and-exercise transactions we've been taught and show you how to break the cycle for good. If you're ready to stop punishing yourself and start fueling a life you fully enjoy, this conversation is for you! Nutrition Coaching Free Macro Calculator Free Downloads Black Iron Blog Book a Free Discovery Call

Think eating healthy has to break the bank? Think again. Ryann, Lauren, and Morgan break down exactly how to eat well without draining your wallet. From staple foods that offer the most bang for your buck to meal prep hacks that save time and money, this is your guide to budget-friendly nutrition that doesn't suck. Whether you're cooking for one, feeding a family, or training like a beast, this convo will help you simplify your shopping, reduce food waste, and get the most out of every bite. Free Eating Healthy on a Budget Download Nutrition Coaching Free Macro Calculator Free Downloads Black Iron Blog Book a Free Discovery Call

Sam, Amanda, and Acacia have a candid conversation about living, training, and fueling with autoimmune disease. From lupus and rheumatoid arthritis to Hashimoto's and celiac, they dive into the daily realities of managing symptoms, advocating for your health, and finding balance through nutrition and lifestyle. They talk flare-ups, food triggers, elimination diets, alcohol, mindset shifts, and how to meet your body with compassion—especially on the hard days. Whether you've been diagnosed or love someone who has, this episode is full of insight, validation, and practical strategies for showing up when your body feels like it's working against you. Nutrition Coaching Free Macro Calculator Free Downloads Black Iron Blog Book a Free Discovery Call

Morgan and Krissy sit down with Black Iron's newest coach, Jess Saxon — Team USA weightlifter, prosecutor, new mom, and nutrition coach. Jess shares her journey from the courtroom to the platform to postpartum life, opening up about the identity shift that comes with motherhood, navigating her first cut outside of sport, and what it really looks like to rebuild strength after birth. Nutrition Coaching Free Macro Calculator Free Downloads Black Iron Blog Book a Free Discovery Call

Training for two (or more) sports at once sounds cool and all, but what does it take to do it well? Krissy, Amanda, and Chelsea unpack what it means to be a hybrid vs. multi-sport athlete (while encouraging you to ditch the labels). They break down: the differences between hybrid and concurrent training, logistics of structuring sessions, navigating double days, prioritizing recovery, and fueling for performance. Whether you're juggling multiples sports or just trying to be well-rounded without losing your mind, this one's packed with insight and advice. Nutrition Coaching Free Macro Calculator Free Downloads Black Iron Blog Book a Free Discovery Call

Your socia feeds are packed with products promising better health, more energy, and boosted performance—but do you actually need any of them? In this episode, Maggie sits down with Lauren (CNS and LDN), and Chris (PhD candidate and supplemetn company owner), to unpack the science, myths, and marketing behind supplementation. They cover when supplements are genuinely helpful (hello, pregnancy, athletics, and medical conditions), when they're overkill, and how to avoid wasting money or even accidentally harming yourself. If you've ever wondered if that multivitamin is doing anything, this one's for you. Nutrition Coaching Free Macro Calculator Free Downloads Black Iron Blog Book a Free Discovery Call

Krissy and Ryann sit down with new Black Iron Coach Jess Gordon, a BIN client turned BIN coach with a powerful story. Jess opens up about the grief that changed everything, how fitness and nutrition helped her rebuild, and why she's so passionate about helping others feel strong, capable, and confident in their skin. Jess works with both Lifestyle and Performance clients. Book a free discovery call with her today! Nutrition Coaching Free Macro Calculator Free Downloads Black Iron Blog Book a Free Discovery Call

Trying to get leaner? Build muscle? Both? Amanda, Lauren, and Ryann break down the real work behind changing body composition and why it has nothing to do with your weight on the scale. They cover protein targets, smart training, calorie balance, metabolic health, and the sneaky ways stress and sleep can make or break your progress. If you're tired of spinning your wheels with restrictive diets, endless cardio, or chasing "goal weights," this episode is your permission slip to do it differently and sustainably. Nutrition Coaching Free Macro Calculator Free Downloads Black Iron Blog Book a Free Discovery Call

Morgan, Joyce, and Acacia dive into two powerful frameworks for navigating body image: body positivity and body neutrality. They unpack where each movement comes from, how they show up in coaching conversations, and why neither one is a perfect fit for everyone. The team shares personal stories, challenges the commercialization of body love, and talks about how identity, culture, and lived experience shape how we feel in our skin. Whether you're learning to celebrate your body or just want a break from constantly thinking about it, this convo brings nuance, empathy, and practical takeaways. Nutrition Coaching Free Macro Calculator Free Downloads Black Iron Blog Book a Free Discovery Call

Leaking when you run or lift? Feeling disconnected from your core after pregnancy? In this episode, Dr. Whitney (Black Iron's pelvic floor physical therapist) sits down with coaches Christin and Chloe to talk all things pelvic floor and core strength. They break down what these muscles actually do, why symptoms like peeing during workouts are common (but not normal), and how to reconnect with your body through breathwork, functional movement, and smart progressions. Whether you're postpartum, pregnant, or just tired of skipping jump rope day, this episode is packed with real talk, expert advice, and practical tips you can start using today. Free Macro Calculator Free Downloads Black Iron Blog Book a Free Discovery Call Nutrition Coaching

Macronutrients might be the main character in most nutrition conversations, but if you're serious about your health, performance, or just feeling like a functioning human, you need to care about the micros. Amanda, Sabrina, and Lauren talk all things micronutrients: what they are, why they matter, and how they affect everything from your energy and mood to your recovery and immune system. They break down fat-soluble vs. water-soluble vitamins, who's most at risk for deficiencies, when supplements make sense (and when they're a waste), and how to make getting enough micronutrients way less complicated than it sounds. This one's for anyone who wants to go beyond macros and start feeling their best from the inside out. Nutrition Coaching Free Macro Calculator Free Downloads Black Iron Blog Book a Free Discovery Call

Cutting back on drinking doesn't have to mean cutting yourself off from fun, connection, or social settings. Ryann, Amanda, and Chloe unpack drinking culture, the science of how alcohol affects your body, and why saying “no thanks” can feel so loaded. You'll get practical tips, go-to swaps, and mindset shifts to help you drink more intentionally, without the guilt, shame, or pressure. Nutrition Coaching Free Macro Calculator Free Downloads Black Iron Blog Book a Free Discovery Call

Krissy, Kelsey, and Chelsea tackle the myth that being fit or athletic means looking a certain way. They break down how this misconception takes root and how the media, social expectations, and even our own internalized beliefs have shaped what we think athletes should look like. They discuss the wide range of physiques across different sports, the impact of training volume, nutrition, and genetics, and the disconnect between aesthetic goals and actual performance. They also get personal—sharing their own struggles with body image, sport-specific ideals, and the pressure to look the part. Whether you lift, run, ski, or move your body in any way, this conversation is a powerful reminder that fitness is a skill, not a look—and if you're doing the thing, you are the thing. No matter your body type. Free Macro Calculator Free Downloads Black Iron Blog Book a Free Discovery Call Nutrition Coaching

Returning to running postpartum isn't just about lacing up and hitting the road or trail—it's about rebuilding strength, patience, and trust in your body. In this episode, pelvic floor PT Whitney joins Christin and Chloe to get real about the postpartum running journey. They cover:
 The healing timeline & what your body actually needs to recover When and how to safely reintroduce movement The mental and emotional challenges of getting back to running  Why “bouncing back” is a myth (and how to embrace a sustainable comeback) The importance of pelvic floor therapy, proper support, and scaling training Whether you're an athlete or just eager to feel like yourself again, this conversation is full of real talk, expert insight, and the reassurance that you don't have to rush the process. Free Macro Calculator Free Downloads Black Iron Blog Book a Free Discovery Call Nutrition Coaching

Chris (PhD(c)), Sam (RD/LDN), and Lauren (LDN/CNS) discuss GLP-1 medications, breaking down the science, addressing common myths, and sharing evidence-based insights. They explore how these medications support weight management and diabetes care, clarify misconceptions, and discuss potential side effects like muscle loss and gastrointestinal issues. The conversation also highlights the importance of combining this medication with lifestyle interventions and addresses the stigma surrounding their use. To close, the team covers compounded formulas and offers practical considerations for those exploring or already using GLP-1 medications. Free Macro Calculator Free Downloads Book a Free Discovery Call Nutrition Coaching Black Iron Blog  

Maggie, Kelly, and Sabrina dive into the all-or-nothing mindset in nutrition and fitness, breaking down why the pursuit of perfection often leads to frustration, guilt, and burnout. Drawing from their own experiences as coaches, they discuss the mental pitfalls that keep people stuck in extremes and share practical strategies for embracing flexibility and balance. Listeners will learn how to shift from a rigid, perfectionist approach to a more sustainable, mindful way of eating and training—one that prioritizes progress over perfection. Packed with real-life scenarios, actionable tools, and expert insights, this conversation will help you build habits that last without the stress of obsessing over every choice. Kelly's Bio & Instagram Sabrina's Bio & Instagram Maggie's Bio & Instagram Nutrition Coaching Free Macro Calculator Free Downloads Black Iron Blog Book a Free Discovery Call

Ryann, Joyce, and Amanda dive into the power of finding joy in both movement and food—because when you actually enjoy what you're doing, consistency becomes second nature. They explore how reconnecting with activities that feel good can boost motivation, build sustainable habits, and reshape your mindset around health and fitness. From ditching the all-or-nothing approach to making space for flexibility and fun, they break down practical ways to cultivate a positive, lasting relationship with movement and nutrition. Tune in for real talk, actionable tips, and a fresh perspective on what it means to fuel and move your body in a way that actually feels good. Ryann's Bio & Instagram Joyce's Bio & Instagram Amanda's Bio & Instagram Free Macro Calculator Free Downloads Black Iron Blog Book a Free Discovery Call Nutrition Coaching