Black Iron Radio

Black Iron Nutrition & Training

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!

  1. 8H AGO

    Getting 7-9 Hours a Night is the Guideline, But Not Everyone's Reality

    For some people, six hours of sleep is a huge win despite the 7-9 hour guideline. Krissy, Sabrina, and Ryann dig into why sleep duration guidelines exist in the first place, what chronic low sleep is linked to (from mood and performance to long-term cognitive health), and why "I've always slept bad" isn't the same as "this isn't affecting me." Then they get practical. How do you work with six hours instead of obsessing over eight? What if you're a shift worker, training hard, under-eating, stressed about work, or wired the second your head hits the pillow? What if you're doing "all the right things" and it's still not improving? They cover auditing your sleep environment, small bedtime shifts instead of dramatic overhauls, why quality often matters more than quantity, how nutrition and training quietly impact sleep, and when it's time to escalate beyond habit tweaks and involve a sleep study or medical support. No shame or sleep virtue signaling. Just a nuanced conversation about protecting your health when perfect sleep isn't on the table. Black Iron Nutrition Book a Free Discovery Call Free Macro Calculator Free Downloads Black Iron Blog

    33 min

  2. 4D AGO

    So You Want To Stop Overeating on the Weekends

    If you feel like you "have it together" Monday through Thursday but chaos starts on Friday night, this episode is for you. Amanda, Sabrina, and Jess break down why weekend overeating is so common and why it's not a willpower problem. They unpack the psychology, physiology, and how stress, sleep, and alcohol fuel the cycle. You'll learn why saving all the "fun" for the weekend backfires, how calorie cycling can unintentionally reinforce all-or-nothing habits, and why your body craves predictability more than perfection. They also share strategies to carry structure into the weekend without turning your life into a rigid food rulebook. The goal isn't perfect weekends. It's fewer extreme swings, less guilt, and waking up Monday feeling steady instead of behind.   Black Iron Nutrition Book a Free Discovery Call Free Macro Calculator Free Downloads Black Iron Blog

    33 min

  3. FEB 16

    Exercise Snacks: The Big Impact of Small Bursts

    Exercise doesn't have to mean a 60-minute workout, a perfect program, or an all-or-nothing mindset. Amanda, Christin, and Joyce talk about "exercise snacks" sprinkled throughout your day. They break down what they are, what they're not, and why emerging research shows these small bouts can improve glucose control, cardiovascular fitness, and overall metabolic health, even when total time is low You'll hear real-life examples of how to stack movement into busy schedules, from desk jobs to parenting to travel days, plus why frequency often matters more than duration when it comes to baseline health. They also unpack the psychological upside: better focus, steadier energy, reduced cognitive fatigue, and a lower barrier to getting started. If you've been waiting for the "perfect" time to commit to a program, this conversation is your reminder that movement doesn't have to be complicated to be effective. Fitness can fit into your life, not compete with it. Black Iron Nutrition Book a Free Discovery Call Free Macro Calculator Free Downloads Black Iron Blog

    33 min

  4. FEB 12

    So You Want To Understand Your Wearable Data

    Wearable data is everywhere. Oura, Garmin, Apple, Whoop... every device promising insight into your recovery, readiness, stress, and performance. But what do those numbers actually mean? Brooke, Amanda, and Kelly unpack heart rate variability, resting heart rate, respiratory rate, and sleep metrics. They explain what these metrics are measuring (and what they're not), why trends matter more than single-day scores, and how lifestyle factors like stress, hydration, nutrition, alcohol, and pregnancy can dramatically shift your data. The conversation dives into the nervous system, stress resilience, and why being "fully recovered" all the time isn't the goal for athletes. They also cover where wearables tend to mislead how over-reliance on recovery scores can create more anxiety than insight. Wearable data isn't the enemy and it also shouldn't run your life. When paired with honest biofeedback and good coaching, it can help you train smarter and recover better. When treated like gospel, it can derail your progress and confidence. If you've ever woken up feeling great only to be told you're "in the red," or canceled a hard session because your watch said so, this one's for you. Black Iron Nutrition Book a Free Discovery Call Free Macro Calculator Free Downloads Black Iron Blog

    47 min

  5. FEB 9

    How Social Connection Improves Your Health

    Social connection doesn't get tracked like steps, sleep, training, or macros, but it might be just as impactful for your health. Manders, Morgan, and Kelsey have a grounded conversation on why connection is a legitimate health behavior, not a nice to have. They unpack how loneliness affects the nervous system, stress hormones, inflammation, mental health, long-term health outcomes, and why being constantly online doesn't mean you're actually connected. The conversation covers the difference between community and spectators, why your brain interprets isolation as a threat, how safe relationships support emotional regulation, and what connection can look like for introverts, busy people, or anyone who finds "being social" draining. They also talk about micro-connections, boundaries, identity outside of work or family roles, and why depth matters more than quantity when it comes to relationships. This one's for anyone doing "everything right" with training and nutrition but still feeling flat, disconnected, or chronically stressed and wondering what might be missing. Black Iron Nutrition Book a Free Discovery Call Free Macro Calculator Free Downloads Black Iron Blog

    25 min

  6. FEB 5

    So You Want to Try Competitive Fitness: CrossFit & HYROX

    Preparing for your first CrossFit competition or HYROX race looks a lot like normal training, just with clearer priorities. Amanda, Brooke, and Morgan break down what shifts when you move from working out to training for an event. They talk through how CrossFit and HYROX overlap, where they differ, and why most first-time competitors train too hard, too often, without a clear strategy. They also cover the nutrition side of competition prep for both sports: eating enough to support volume, fueling longer efforts, carb avoidance, and why body composition goals often conflict with performance. This one's for anyone considering their first CrossFit or HYROX competition and wanting a realistic picture of training demands, recovery, and what matters most when you decide to sign up. Black Iron Nutrition Book a Free Discovery Call Free Macro Calculator Free Downloads Black Iron Blog

    42 min

  7. FEB 2

    The Hidden Trimester: Real Talk on the 4th Trimester

    The fourth trimester is real, intense, and wildly under-discussed. Christin, Joyce, and Chloe sit down for an honest conversation about the first 12 weeks after birth. What's happening in the body, why "being cleared at six weeks" is not the same as being fully healed, and how physical recovery, nutrition, nervous system regulation, identity shifts, and societal pressure all collide at once. They unpack why postpartum isn't a bounce-back phase, how under-eating and rushing recovery can backfire, and what slowing down, deep nourishment, and rebuilding really look like in practice. The conversation also dives into cultural gaps in postpartum care, the impact of social media expectations, and why community, support, and asking for help matter more than doing it all yourself. This one is for new moms, seasoned moms, and anyone supporting someone through the fourth trimester who wants real talk, not platitudes (and permission to take their time). Black Iron Nutrition Book a Free Discovery Call Free Macro Calculator Free Downloads Black Iron Blog

    37 min

  8. JAN 29

    So You Want To Stop Comparing Yourself to Others

    Comparison is everywhere, and it's one of the fastest ways to lose trust in yourself. Brooke, Chloe, and Manders break down why comparison shows up so easily, how social media distorts expectations around training, nutrition, bodies, and progress, and why copying someone else's plan almost always backfires. They dig into how comparison leads to program hopping, inconsistency, burnout, and feeling like nothing you're doing is ever good enough. The focus shifts to what actually works: defining success on your own terms, choosing habits that fit your real life, and sticking with them long enough to build confidence, momentum, and results. Black Iron Nutrition Book a Free Discovery Call Free Macro Calculator Free Downloads Black Iron Blog

    24 min
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4.9
out of 5
80 Ratings

About

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!

Information

  • Creator
    Black Iron Nutrition & Training
  • Years Active
    2019 - 2026
  • Episodes
    336
  • Rating
    Explicit
  • Show Website
    Black Iron Radio