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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!
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For anyone out there in these here internets, welcome to BIN Radio. We are a nutrition and fitness themed podcast done by the fine folks at Black Iron Nutrition. On this episode, we are joined by coaches Ryann and Morgan, and we share the guiding principles and philosophies that we have formed over time that drive us as a company and then we give a fairly in depth primer about nutrition and how to successfully create a diet for yourself. Hope you enjoy!
Ashley, Carly and Maggie stop by to talk about something that comes up frequently in our coaching adventures- how to stay on track while traveling. They talk about the various strategies they've learned over the years, how to adapt your strategies depending on the particulars of your trip (i.e. duration, mode of transportation, purpose) and when it's okay to not worry about it.
Joyce, Lauren D and Carly stop by to talk about the benefits of building and joining communities. Besides helping you with achieving your goals, there are numerous tangible health benefits to community and companionship. We talk about why you owe it to yourself to connect with likeminded people no matter where your passions lie and the ways communities can enrich your life.
Nicole and Kirstie stop by to talk about what you need to do to maintain your fitness during your pregnancy. They go into what to expect, how each trimester is different, the modifications to your routine you'll need to make, and why you should embrace the many ways your life will change.
We welcome on one of our long time clients Jess onto the program to share her journey. She talks about her fitness and nutrition journey, her scale and non-scale victories, and the process of growing that was never linear, which is what makes growth so challenging and rewarding.
Emi stops by to talk about Gym Anxiety. It's the new year, you might have committed to making positive changes to your life, and there's a bit of stress and anxiety holding you back or making you shrink inside of yourself. Emi and Ryan have a conversation to share their experiences and lessons they've learned on how to deal with anxiety, lack of confidence, and stress stepping into gyms, whether it's your first time or you've been at it for 40 years.
Lauren stops by to talk about blood sugar regulation. Blood sugar regulation is one of the most important aspects of nutrition we stress to clients. Lauren talks about why it's important, what the signs and symptoms of poor blood sugar regulation are, the acute and chromic problems it can cause, and how to go about fixing it and how to maintain good blood sugar regulation
One of the largest components of your journey will be reflecting on, then giving yourself permission to change your identity. It will most likely be necessary that you will have to retool some of your relationships and habits so that your goals and lifestyle align. Piggybacking off of Episode 90, Lauren and Diana talk further about navigating objections and obstacles from friends, family, and loved ones when you start a new fitness and nutrition journey and how to be thoughtful and clear in your communications and expectations of yourself and others.
It's inevitable that at some point in your fitness and nutrition journey, you will be confronted by a situation where someone-an acquaintance, a family member, a partner, a friend- will express their lack of support and understanding towards your goals and your approaches to them. Kelly and Ryann stop by to talk about these situations, how to deal with those situations, from how to handle your feelings towards the situation, how to effectively communicate, and what to do if conversations don't resolve the issue. We also give some helpful tips for how to approach the big holiday meals and parties.
Ashley, Maggie and Libby stop by to talk about our favorite macronutrient-protein! They talk about what protein is, why protein is so important, how to choose the best sources of protein, what other macro and micronutrients to pay attention to when choosing protein sources, and how to improve protein digestion and absorption.
From Tape Worms to Detox Teas, Ashley, Maria and Courtney gang up to talk about various fad diets that have come and gone throughout the years. We try to decode the allure of fad diets, demystify the reasons and ways they can work, and explain why they can be among the worst possible options to sustainably lose weight and improve health. Ask yourself. What do you do when your fad diet ends?
Maria and Courtney stop by to talk about the need to invest in yourself. The payoff for good habits usually isn't immediate; they take time to build and they can take longer to see the results they bring. But like many things in life, those (sometimes) hard things are worth pursuing. The goal for all of us is to do our part to lead you to enjoy a long and fruitful life!
Lauren and Marisa talk high cortisol. Feeling tired but wired? Contemporary life with all of its pressures means many of us are running through life with elevated levels of cortisol. They talk about how and why it happens, what the symptoms of it are, and finally, what we can do about it.
Emi and Kiefer, two of our resident experts on all things muscle, sit down to talk about hypertrophy. They describe what it is, how and why it happens, why it's good to go through periods of hypertrophic training even if you're an athlete focused on strength or performance. We decided at the beginning of the episode that the topic of hypertrophy, strength, and muscle building in general should be a series, so this is part 1 of that series! Part 2 will be out soon!
Margaux and Maggie stop in to talk about the eight basics we emphasize to help people achieve success: Sleep, Stress management, Getting enough Veggies, Protein, Water, Moving your body, Eating without distractions, Consistency.
Carly, Sarah and Nicole N join us to talk about Client-Coach relationships and what they need from clients in order to help them succeed. A healthy and fruitful client-coach relationship is dependent on communication that is open and honest. While nobody is ever obligated to share anything with anybody, if clients tell us if they've changed their goals, if they've had a stressful or traumatic event happen, if they are going on vacation, if they're struggling with adherence, then we can have an open dialogue to help clients get and stay on track so they can successfully navigate those things.
We welcome Sabrina, Margaux and Carly on to talk about the influences the people in our lives had on how we relate to food and eating. One of the things we deal with every day is helping people unlearn bad habits and poor relationships with food that they've picked up as children that have carried on into adulthood, and how to encourage and cultivate positive relationships with food and eating to those in our lives now.
Manders, Lauren and Ashley talk about the challenges facing shift workers. Not everyone has the luxury of a consistent 9-5 job, and with that, comes challenges to meal timing, meal tracking, sleep and workout schedules, among other things. We break down our experiences with shift work, how we dealt with it (successfully and unsuccessfully) and share some of the tips and tricks we have developed that can help optimize results.
A few of our mamas, Nicole, Sarah and Maggie talk about confronting some of the challenges moms face and share tips about how to manage priorities in fitness, nutrition, and self care. In order to be the best moms possible, you need to prioritize yourself more!
Kiefer, Jess and Morgan stop by to talk about some of the things you can do outside of the gym to maximize your recovery. From tracking data to getting adequate sleep, there are many things you can do outside of the gym that will make the most of the time you spend in the gym.
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