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Recent episodes
So You Want to Improve Your Body Comp Without Sacrificing Performance
Jun 25, 2026
Unknown duration
Deep Dive on Sleep Hygiene: Past Tips & New Hacks
Jun 22, 2026
Unknown duration
So You Want To Get Comfortable Being Uncomfortable
Jun 18, 2026
Unknown duration
Celebrating Non-Scale Wins
Jun 15, 2026
Unknown duration
So You Want To Eat Healthy While Road Tripping
Jun 11, 2026
Unknown duration
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| Date | Episode | Topics | Guests | Brands | Places | Keywords | Sponsor | Length | |
|---|---|---|---|---|---|---|---|---|---|
| 6/25/26 |  So You Want to Improve Your Body Comp Without Sacrificing Performance | Wanting to change your body composition as an athlete is common. Knowing how to do it without tanking your performance is a different story. Krissy, Kelly, and Kelsey get into what body recomposition means for performance, why being your leanest is almost never the same as performing your best, and why the slower and less dramatic the process is, the better. They cover how to periodize your nutrition around your training season, what a realistic body recomp timeline actually looks like, why performance does not improve infinitely as body fat decreases, and why the athlete you are comparing yourself to on social media has probably been training for ten-plus years to look that way. This one is specifically for people who train for a purpose. If your primary goal is performance, this conversation will change how you think about the relationship between your body and your sport. Black Iron Nutrition Book a Free Discovery Call Free Macro Calculator Free Downloads Black Iron Blog | — | ||||||
| 6/22/26 | Deep Dive on Sleep Hygiene: Past Tips & New Hacks | You already know you should be sleeping more. This episode is about actually making it happen. Morgan, Ryann, and Nic get into both the fundamentals you need to have in place and the newer research most people have not heard yet. They cover why poor sleep does more damage to your nutrition progress than a bad diet day, what your circadian rhythm actually is and why wrecking it on weekends is basically giving yourself jet lag on purpose, and the surprising research on hot showers before bed. Plus mouth taping, temperature regulation, why the little standby light on your TV might be ruining your sleep, and what social jet lag is doing to your body even when you think you are catching up on rest. This one is dense with good science, and still very funny. Black Iron Nutrition Book a Free Discovery Call Free Macro Calculator Free Downloads Black Iron Blog | — | ||||||
| 6/18/26 | So You Want To Get Comfortable Being Uncomfortable | Feeling uncomfortable when you try to change something is not a sign you are doing it wrong. It is a sign your brain is working exactly as designed. Amanda, Brooke, and Kelly get into the biology and psychology behind why behavior change is so hard, why your brain is literally wired to talk you out of new habits, and why friction is not the same thing as failure. They cover productive discomfort versus the kind of discomfort that is actually a red flag, why people quit new things too soon, the difference between a fixed mindset and a growth one, and how to build the kind of resilience that actually makes habits stick. This is not an episode about pushing through pain. It is an episode about understanding why this feels hard and building something that can handle it anyway. Black Iron Nutrition Book a Free Discovery Call Free Macro Calculator Free Downloads Black Iron Blog | — | ||||||
| 6/15/26 | Celebrating Non-Scale Wins | The scale is capable of doing exactly one thing well: telling you your relationship to gravity. It cannot tell you how much muscle you have gained, how much fat you have lost, how your sleep has improved, or why you finally stopped stress eating at 10pm. And yet most people use it as the only measure of whether any of this is working. Ryann, Christin, and Joyce talk about what progress looks like when you stop letting the scale be the only thing that counts. They get into the non-scale wins that show up in clients who are doing everything right, why the goal weight you have in your head is probably more arbitrary than you realize, why a bigger body is not a less healthy body, and how shifting your focus to habits and deep health is what actually makes any of this sustainable long term. Black Iron Nutrition Book a Free Discovery Call Free Macro Calculator Free Downloads Black Iron Blog | — | ||||||
| 6/11/26 | So You Want To Eat Healthy While Road Tripping | Road trips and good nutrition do not have to be mutually exclusive. But they do require a little more thought than just hoping there is a Chipotle at the halfway point. Ryann, Kelsey, and Nic get into the real barriers that make eating well on the road so hard: the f*ck-it mentality when your kitchen is not with you, the boredom snacking through Kansas, the moment your cooler runs out and you are staring down a gas station. They share what they actually pack, how to navigate fast food stops without blowing the whole trip, how to find decent options at a gas station when you are out of options, and which chains are actually worth stopping at. This one is practical, specific, and includes a very enthusiastic endorsement of Buc-ee's. Black Iron Nutrition Book a Free Discovery Call Free Macro Calculator Free Downloads Black Iron Blog | — | ||||||
| 6/7/26 | Rewriting the "Summer Body" Story | Every year around this time, without fail, the summer body messaging is in full-force. The "last chance to lose 10 pounds before beach season" ads, paired with the implication that you have to earn the right to be seen in a swimsuit. It is the same story in different packaging, and it has been going on since your grandmother was worried about her waist size. Amanda, Kelsey, and Sabrina talk about where that messaging actually comes from, why it sticks, and why hitting the number you have been chasing is almost never the thing that makes you feel better. They get into the negative feedback loop, the self-talk red flags, anchoring bias, why nobody at the end of a vacation remembers what anyone looked like in a bikini, and why BIN stopped running summer challenges. You are allowed to have goals. This episode is just about making sure the story driving those goals is actually yours. Black Iron Nutrition Book a Free Discovery Call Free Macro Calculator Free Downloads Black Iron Blog | — | ||||||
| 6/4/26 | So You Want To Enjoy Dessert Without Guilt | Dessert is not the problem. Guilt aorund it is. Morgan, Christin, and Jess S. get into why so many people have a complicated relationship with sweets, where that relationship actually comes from, and what the science says about what happens in your brain when you restrict something you actually want. They talk about the food rules we grew up with, almond moms, the restrict-overeat-reset cycle, and why trying to replace the brownie with fruit and then a granola bar and then cereal means you end up eating everything in the kitchen and still not feeling satisfied. Plus a conversation about generational food guilt, raising kids without passing it down, why cravings are information and not a character flaw, and why just having the brownie was always going to be the better option. Black Iron Nutrition Book a Free Discovery Call Free Macro Calculator Free Downloads Black Iron Blog | — | ||||||
| 5/31/26 | Why Quick Fixes Fail: The Psychology of Dieting | If you've ever wondered why you can be a disciplined, structured person in most other areas of your life and still feel completely out of control around food the second you try to lose weight, this episode is going to explain a lot. Amanda, Christin, and Joyce get into the psychology of dieting and what is actually happening in your brain during a calorie deficit. They cover the key hormones driving hunger, cravings, and motivation, why the longer and harder you diet the worse it tends to get, and why the cycle of starting over keeps reinforcing itself. They also get into the Minnesota Starvation Experiment and why its findings are more relevant to modern diet culture than most people realize. This is not an episode about willpower. It is an episode about biology, and why understanding it changes everything about how you approach fat loss. Black Iron Nutrition Book a Free Discovery Call Free Macro Calculator Free Downloads Black Iron Blog | — | ||||||
| 5/28/26 | So You Want To Crush Your First Competition | Signing up is the easy part. Showing up prepared is a different story. Ryann, Christin, and Jess G. break down everything they wish someone had told them before their first atheltic competition. How to pick the right competition, meet, or race for where you actually are right now, how to build your prep without wrecking yourself in the process, what to do with the spiral that hits the week before, and why you absolutely should not eat something new on competition morning. They also get into nutrition and carb loading, sleep banking, the power of visualization, what to do when you are getting no-repped and have no idea why, and how to actually let yourself enjoy it when it is over. You are more ready than you think. Now go sign up for and do the thing. Black Iron Nutrition Book a Free Discovery Call Free Macro Calculator Free Downloads Black Iron Blog | — | ||||||
| 5/25/26 | What Happens When Your Identity Gets Too Wrapped Up In Being Fit or Strong | Most people don't notice their identity has gotten too wrapped up in fitness until it is already somewhat of a problem. Krissy, Kelsey, and Kelly get into the signs it's gone too far, what it costs you when it does, and how to loosen the grip without losing the thing you love. They talk about rest day guilt, injury ang againg grief, relationships that took a back seat, body dysmorphia, anchoring bias, and the question nobody really wants to sit with: if you could never train again, who would you be? Black Iron Nutrition Book a Free Discovery Call Free Macro Calculator Free Downloads Black Iron Blog | — | ||||||
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| 5/21/26 | So You Want To Learn More About Back Health | Back pain has a way of making you terrified of the exact movements that would actually fix it. And at some point, a lot of people develop a complicated relationship with their back because of this. Morgan sits down with Whitney, doctor of physical therapy, and Jess G. to talk about why back pain is so pervasive, what is actually causing it in most cases, and why avoiding the movements you are scared of is often making things worse. They get into the nervous system's role in pain perception, what the green light yellow light red light system looks like in practice, when to actually be alarmed versus when discomfort is just part of getting stronger, and what to do when a provider tells you to never do something again. Plus a breakdown of bulging discs, how to build a strong low back, exercises to do after six hours at a computer, and why the way you talk about your body matters more than you think. This one is dense, and it is worth every minute. Black Iron Nutrition Book a Free Discovery Call Free Macro Calculator Free Downloads Black Iron Blog | — | ||||||
| 5/18/26 | Stress Eating vs. Stress Movement: Rewiring Your Stress Response | Stress eating isn't a discipline thing. It is your nervous system looking for the fastest route to relief, and food is really good at providing that, at least temporarily. Ryann, Sabrina, and Chloe get into why we reach for food when we are stressed, what is happening in the body when we do, and how to start building a pause between the trigger and the pantry. They talk about stress movement as an alternative and why that can become its own slippery slope if you are not careful. Plus the basics that nobody wants to hear because they are not sexy: eating enough, sleeping enough, drinking enough water, and doing small things every day that actually fill your cup. No big overhauls, just a more honest conversation about what is actually going on and what actually helps. Black Iron Nutrition Book a Free Discovery Call Free Downloads Black Iron Blog | — | ||||||
| 5/14/26 | So You Want To Rebuild Your Confidence After Weight Gain | Weight gain is not a moral failure. But we live in a culture that treats it like one. Ryann, Brooke, and Jess get into the identity shift that comes with a body that looks or feels different, why comparing yourself to a previous version of yourself is one of the least useful things you can do, and what it looks like to rebuild confidence when the scale is not moving in the direction diet culture tells you it should. They talk about goal pants, buying new clothes, and skinny culture trying to make it's comeback. Plus a real conversation about postpartum, weight class sports, athletic performance, and why the most exciting thing about you has never been what you weigh. Black Iron Nutrition Book a Free Discovery Call Free Macro Calculator Free Downloads Black Iron Blog | — | ||||||
| 5/11/26 | Hybrid Training: Balancing Endurance & Strength | Hybrid training is trending right now, and so is the confusion about what it actually means. Spoiler: doing 20min of cardio at the end of your lift does not make you a hybrid athlete. Morgan, Sabrina, and Kelly break down what hybrid training actually is, why your body is being asked to adapt to two competing signals at the same time, and why that matters more than most people realize. They get into the interference effect, how to structure your week if you want to get better at both strength and endurance, the red flags that tell you're doing way too much without nearly enough recovery, and who probably should not be hybrid training at all right now. Plus a conversation about fucntional fitness culture, fueling for two completely different energy systems, and why eating enough is non-negotiable if you want any of this to actually work. Black Iron Nutrition Book a Free Discovery Call Free Macro Calculator Free Downloads Black Iron Blog | — | ||||||
| 5/7/26 | So You Want to Stop Starting Over Every Week, Month, or Year | Starting over is exhausting, and at some point, it starts feeling like nothing works. Krissy, Sabrina, and Kelsey break it down in three parts: why you keep ending up back at square one, why that cycle is doing more damage than you realize, and how to knock it off. They get into all or nothing thinking, the f*ck-its, motivation that fades the second life gets busy, and why every time you break a promise to yourself it gets a little harder to trust that you will follow through next time. Real talk from three coaches who have all lived this themselves and now spend their days helping clients get out of it. Black Iron Nutrition Book a Free Discovery Call Free Macro Calculator Free Downloads Black Iron Blog | — | ||||||
| 5/4/26 | Protein Variety: Beyond Chicken & Shakes | If your entire protein strategy is chicken breast and protein shake, we need to talk. Manders, Sam, and Ryann get into why protein variety matters. And no, it is not just about hitting a number. They talk about the protein ick (it is real, it will find you), how to stack protein sources so you are not white-knuckling your way to your daily goal, and the underrated sources most people are sleeping on. Plus a conversation about cost, convenience, plant-based options, and why you can absolutely eat a burger and call it a nutrition win. Black Iron Nutrition Book a Free Discovery Call Free Macro Calculator Free Downloads Black Iron Blog | — | ||||||
| 4/30/26 | So You Want To Build Better Breakfasts | Most people know they should eat breakfast. Actually doing it (consistently, with enough of the right stuff) is a different story. Ryann, Kelsey, and Chelsea dig into why breakfast matters, what a balanced morning meal looks like, and how to make it work for your life (even if you're out the door at 4 AM). They tackle the most common reasons people skip breakfast (macro hoarding, morning nausea, time crunches, etc.) and share strategies for building a morning eating routine that sticks. From smoothie bags in the freezer to emergency tamales in the glove compartment, there's something here for every kind of morning person. Whether you're a three-breakfasts-before-11AM Hobbit or a grab-and-go person, this episode will help you start your day with more intention (and maybe even a cheese stick). Black Iron Nutrition Book a Free Discovery Call Free Macro Calculator Free Downloads Black Iron Blog | — | ||||||
| 4/27/26 | Examining Diet Trends: The Science Behind Today's Most Popular Diets✨ | diet trendspsychology of dieting+5 | — | Black Iron NutritionBlack Iron Blog | — | diet trendsketo+5 | — | 33m 22s | |
| 4/23/26 | So You Want To Stretch & Mobilize More✨ | mobilitystretching+5 | — | Black Iron Nutrition & Training | — | mobilitystretching+5 | — | 34m 07s | |
| 4/20/26 | Sodium & Potassium: The Forgotten Electrolyte Balance✨ | electrolyte balancesodium+5 | — | Black Iron Nutrition | — | electrolyteshydration strategy+6 | — | 27m 45s | |
| 4/16/26 | So You Want To Train for Your First Triathlon✨ | triathlon trainingbeginner mistakes+5 | — | Black Iron Nutrition | — | triathlontraining+6 | — | 43m 39s | |
| 4/13/26 | Identity Shift: Seeing Yourself as an Athlete at Any Size✨ | athlete identitybody image+4 | — | — | — | athleteidentity shift+5 | — | 33m 54s | |
| 4/9/26 | So You Want To Feel Strong for the Next Decade✨ | strength traininglongevity+3 | MandersJess Gordon+1 | Black Iron Nutrition & Training | — | strengthtraining+5 | — | 22m 08s | |
| 4/6/26 | Massage Guns, Saunas, & Ice Baths: What's Worth the Hype?✨ | recoverymassage guns+5 | — | Black Iron Nutrition | — | recovery toolsmassage guns+5 | — | 33m 44s | |
| 4/2/26 | So You Want To Get More Steps in Your Workday✨ | walkinghealth+3 | — | Black Iron Nutrition | — | stepsworkday+4 | — | 44m 35s | |
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