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PODCAST

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!

health & fitness

All Episodes

52:08

Maria and Jay on Supporting Each Other Through Every...

Black Iron Radio ·

2022/08/30

Maria and her husband, Jay stop by to talk about how they navigate the nutrition world together. They talk about what it takes to be a supportive partner, the times they’ve fallen short and the lessons they’ve learned from those times, how to navigate having opposite work schedules, and what it takes to be a supportive partner not just to help each other with their nutrition goals, but with life in general.

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17:52

BONUS: Train Low, Compete High

Black Iron Radio ·

2022/08/24

In our Study of the Week, realistically called Study of Whenever We Can Do These, Chris dives into the concept of Training Low, Competing High. This refers to attempting to force adaptations of metabolic pathways by manipulating carb intake, which will affect glycogen levels. The theory, which has some evidence to back it up, suggests people can increase their threshold before the body taps into glycogen stores during endurance events by keeping a low carb level throughout training and increasing

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52:02

Lauren S. and Nicole N. on Navigating Nutrition in...

Black Iron Radio ·

2022/08/24

In the latest in our ongoing series getting to know the BIN crew, Lauren and Nicole stop in to talk about their busy lives outside of working for BIN. Both have full time jobs working in an office setting, so they talk about the challenges and pressures they face from coworkers. They talk about how to politely reject the constant offers to go out to lunch or drinks after work, special occasion office treats. We talk about coffee in Seattle, how to deal with coworkers who question why they bring

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42:45

Quiana and Ryann on Rejecting Diet Foods

Black Iron Radio ·

2022/08/16

In the latest in our ongoing series getting to know the Black Iron crew, Q and Ryann, two of our OGs, stop in to share some laughs. We talk about coming into the Black Iron world during its infancy, moving from place to place to find home, and why the diet versions of foods can perpetuate some of the dysfunctional relationships with food that BIN fights so hard to break people away from.

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53:17

Ashley and Kirstie on Growing Out of Competing

Black Iron Radio ·

2022/08/09

In the latest episode of our ongoing series getting to know the Black Iron crew, we talk to Ashley, our beloved COO, and Kirstie. Both Ashley and Kirstie are OGs in CrossFit, being early high level competitors in the sport. They talk about why the seasons of their lives meant transitioning away from competing, the challenges of moving on, and what they do to quench their competitive thirst when they no longer actively participate in fitness competitions.

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01:11:17

Kels and Kel on Being Friends and Competition in the...

Black Iron Radio ·

2022/08/04

In our ongoing series getting to know our coaches, we have two of our rockstars, Kelsey and Kelly on. We talk about returning to Crossfit, why they call themselves professional athletes, struggling with bad body image even while being elite Crossfitters, why their friendship is more important than their sport, and why we should never get in a car with Kelly.

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01:03:44

Emi and Diana on Why Appearance is Not a Good...

Black Iron Radio ·

2022/07/26

In the latest of our ongoing series getting to know the BIN Coaches, Emi and Diana stop in to talk about their origin stories. We dive into compassionate coaching, why being “optimal” at all times is unrealistic, being unhealthy and having body image issues while being thin, and why social media is not real life.

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20:18

Bonus Episode: Why Is Weight Loss So Difficult to...

Black Iron Radio ·

2022/07/22

In our Study of the Week series, Chris looks at the study of the week- Weight Maintenance after Dietary Weight Loss: Systemic Review and Meta-Analysis on the Effectiveness of Behavioral Intensive Intervention (https://pubmed.ncbi.nlm.nih.gov/35334917/) which found that even with professional help, only 25% of people in 8 studies maintained weight after 12 months. We critique the study and offer theories as to why that would be the case.

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54:15

Maria & Whitney on Using Fitness to Get the Most Out...

Black Iron Radio ·

2022/07/19

In this episode of our ongoing series introducing BIN coaches, Maria and Whitney stopped by to talk about using fitness to make life more fulfilling, where in the world they’d love to travel most, why life outdoors is so fun, and why it’s important for POC like Maria become a voice for others. Whitney had spotty internet service, so some of her audio is a bit glitchy, apologies!

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49:18

Carly and Morgan on Training with Food and Fuel

Black Iron Radio ·

2022/07/12

In our ongoing series getting to know the BIN crew, coaches Carly and Morgan stop by to tell us their stories, how they came to BIN, transitioning from one sport to another, from high level competing to motherhood, and why it’s so important to fuel your body and not shrink yourself into growth.

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50:42

Margaux & Sabrina on Decoupling Performance From Looks

Black Iron Radio ·

2022/07/05

In our first installment of our ongoing series reintroducing our coaches and getting to know them, Margaux & Sabrina stop in to share their life journeys and how they ended up at BIN. They talk about using athletics to develop friendships, having mentors explain the virtues of eating enough food, and why there will always be some amount of tension and hesitancy between being your leanest and performing your best.

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16:43

BONUS EPISODE: The Best Way to Mix Cardio and...

Black Iron Radio ·

2022/06/27

Chris breaks down Compatibility of Concurrent Aerobic and Strength Training for Skeletal Muscle Size and Function: An Updated Systemic Review and Meta-Analysis (https://link.springer.com/article/10.1007/s40279-021-01587-7) which further answers the question: Does Cardio Kill Your Gains? This study is a review of 43 studies that looked at this question and using the conclusions of this study, we give our recommendations for how to best incorporate cardio and strength together.

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31:28

Tips and Tricks for Moving Your Body During...

Black Iron Radio ·

2022/06/21

Carly and Maria join us to talk about the importance of movement. Low intensity movement and non exercise movement, such as walking, cleaning, etc., are the biggest contributor to caloric expenditure, much more so than an hour at the gym. Sometimes the weather can get in the way. Extremes of heat and cold can be health hazards, so the girls discuss ways to get movement in while avoiding the worst of the weather.

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35:04

Tips and Tricks for Spontaneous Trips

Black Iron Radio ·

2022/06/14

Ashley T. and Maggie stop by to talk about spontaneous and weekend trips and how to plan for them. Much of the advice is similar to other travel episodes: keep stuff on hand you like to eat that is portable and doesn’t necessarily require heating. Invest in a nice cooler, especially if you travel or adventure frequently, look ahead to what restaurants that you might eat at and look up the menu and choose ahead so you can plan around it. Most importantly, have fun!

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14:50

Are Fitness Trackers Accurate? (BONUS EPISODE)

Black Iron Radio ·

2022/06/10

In this Study of the Week, Chris dives into “Accuracy in Wrist-Worn, Sensor-Based Measurements of Heart Rate and Energy Expenditure in a Diverse Cohort” https://pubmed.ncbi.nlm.nih.gov/28538708/ The ultimate takeaways? Fitness trackers are very accurate in some measurements, and wildly inaccurate in others. As with everything, it should simply be another tool in your toolbox, not something that dictates anything to you.

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54:49

How to Guesstimate

Black Iron Radio ·

2022/06/07

Maggie, Margaux, Nicole R., and Carly stop in to talk about one of our most frequently asked questions- how to track in all the scenarios where you are not in control of the preparation. Whether it’s food at a party or gathering, dining at a restaurant, ordering takeout, there are strategies you can use to successfully navigate and track the food you eat. Remember, the goal is not perfection! Inaccuracies are allowed, so is being off track on occasion. If you’re off for a day, there won’t be large

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56:45

Navigating Nutrition with Children

Black Iron Radio ·

2022/05/31

Having children can complicate your personal nutrition journey. Nicole, Maggie and Quiana stop in to talk about navigating nutrition with children. We dive into the strategies to deploy with children of all ages to help them develop a positive relationship with food, adventurous palates, limit their food aversions, and help you keep yourself on track while balancing the wants and needs of little ones.

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19:25

BONUS: Do Fake Sugars Cause Cancer?

Black Iron Radio ·

2022/05/27

The Study of the Week! An analysis of the study "Artificial sweeteners and cancer risk: Results from the NutriNet-Sante population-based cohort study" (found at: https://journals.plos.org/plosmedicine/article/file?id=10.1371/journal.pmed.1003950&type=printable) Chris dives into why, despite the alarmist headlines this study produced, there are reasons to be skeptical.

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26:12

Does Cardio Really Kill Your Gains (+ Introducing...

Black Iron Radio ·

2022/05/24

Coach Chris joins us to talk about the new training program he authored that Black Iron Training just launched called Black Iron Tactical. He dives into what the program is, what its goals are, and who it’s for. Then we shift the conversation to discussing whether cardio really does kill your gains, where that idea came from, and why concurrent training (training for endurance and strength simultaneously) won’t make you elite at either but will make you a well-rounded athlete.

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35:09

Life Happens. Here's How to Make Adjustments When...

Black Iron Radio ·

2022/05/10

Lauren S. and Maggie stop in to talk about making adjustments to your nutrition when life gets messy. It’s easy to make a plan, but what we do and how we handle when life forces deviations from that plan is the difference between hitting a speed bump and completely derailing.

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