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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

32:45

So You Want To Manage Stress Better

Black Iron Radio ·

2025/02/27

Morgan, Krissy, and Ryann chat about stress management, blending personal experiences with professional expertise. They break down what stress actually is, where it comes from, and why perception and adaptation are key to stress resilience. From the role of nutrition and sleep to managing physical stress through movement (and even touching on financial and existential stress) they explore improving the body’s response to all forms of stress. Krissy’s Bio & Instagram Morgan’s Bio & Instagram Ryann’s

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33:58

Nutrition Is Simple, But Simple Doesn't Mean Easy

Black Iron Radio ·

2025/02/17

Maggie, Brooke, and Chloe dive into the real challenges of applying simple nutrition principles in everyday life. From personal experiences to client struggles, they break down why we tend to overcomplicate our nutrition, how to build consistency without extremes, and why it can be so damn hard to create sustainable habits. Chloe’s Bio & Instagram Maggie’s Bio & Instagram Brooke’s Bio & Instagram Nutrition Coaching Free Macro Calculator Free Downloads Black Iron Blog Book a Free Discovery Call

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28:30

So You Want To Survive Eating in the First Trimester

Black Iron Radio ·

2025/02/06

On our 6th "So You Want To" episode: Kelly, Joyce, and Christin share their insights on surviving eating in the first trimester. They discuss common challenges like nausea, food aversions, and cravings. They highlight the importance of staying flexible with food choices and getting creative to incorporate protein, while providing tips on reducing nausea and increasing nutrient intake through cold and carb heavy foods. They also emphasize the importance of taking a prenatal vitamin, managing stress

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32:00

So You Want To Break Up With the Scale

Black Iron Radio ·

2025/01/30

On our 5th "So You Want To" episode: Ryann, Amanda, and Maggie dive into the issues surrounding the overemphasis on body weight and the psychological impact of the scale. They share personal anecdotes, highlighting the societal and cultural pressures perpetuated by diet culture and social media. The conversation provides practical advice to focus on non-scale victories, such as improved energy levels, better sleep, and enhanced performance, rather than fixating on scale numbers. They also emphasize

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30:27

Exercise and Your Milk Supply

Black Iron Radio ·

2025/01/27

Maggie, Christin, and Joyce from P&P team explore the relationship between exercise, nutrition, and milk supply for breastfeeding moms. Kristen and Joyce share their personal experiences and emphasize the importance of support systems, proper nutrition, hydration, and exercise. They debunk the myth that intense exercise depletes milk supply and stress the significance of listening to the body. They recommend nutrient-dense foods, hydration techniques, and gradual reintroduction to exercise while

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32:42

When It's Time to Work with a RD, LDN, or CNS

Black Iron Radio ·

2025/01/20

Lauren (LDN/CNS), Sam (RD), and Maggie break down the roles and expertise of dietitians. They explain the educational pathway and licensure requirements for RDs, LDNs, and CNSs, differentiate between dietitians and other nutrition professionals, and discuss when it's time to seek out a dietitian’s services. They cover misconceptions about dietitians, the collaborative relationship between dietitians and doctors, and how to start working with a dietitian. The conversation emphasizes that dietitians

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36:02

So You Want to Start Sleeping 8 Hours a Night

Black Iron Radio ·

2025/01/15

Episode 3 of 52 of our “So You Want To” series. Krissy, Ryann, and Sabrina dive into the physical, mental, and performance benefits of sleep. They address common barriers to achieving eight hours of sleep, such as lifestyle habits, stress, irregular schedules, and poor sleep environments. The episode offers practical tips for building better sleep habits, managing stress, improving sleep environments, and the pros and cons of sleep tracking. The discussion emphasizes the individualized nature of

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29:07

Latin Diet Culture Norms & Fears

Black Iron Radio ·

2025/01/13

Morgan and Chris, alongside Maggie, explore Latin food cultures, debunk myths, and discuss the American perception of these foods. Chris, of Colombian heritage, and Morgan, an American Mexican, share their personal backgrounds and nutrition influences from their cultures. They examine the terms 'Hispanic' and 'Latino,' their historical context, and how words and cultural identities shape food perceptions. The conversation also dives into specific cultural dishes, their nutritional components, and

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36:50

Traveling Without Losing Progress

Black Iron Radio ·

2024/12/09

Krissy, Amanda, and Morgan explore the challenges and strategies of travel. From navigating local cuisines and managing food allergies to the perks of booking accommodations with a kitchen, they share practical tips and personal experiences to help you plan and stay on track. Discover how to maintain your routine, make mindful choices, and stay active—even when traveling with companions who don’t share your mindset. This episode is all about enjoying yourself, staying stress-free, and feeling great

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28:55

Navigating Halloween Treats Guilt-Free

Black Iron Radio ·

2024/10/21

Maggie, Nicole, and Christin dive into strategies for enjoying holiday treats, particularly during Halloween, without feeling guilty. They discuss the importance of teaching kids moderation and self-regulation with sweets and emphasize maintaining a balanced approach to food throughout the year. The conversation touches on practical tips for healthy eating, avoiding restrictive mindsets, and managing candy consumption. They also highlight the significance of foundational habits and mental approaches

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09:46

BONUS Episode: Chriscast 4 - Introducing Tier 1...

Black Iron Radio ·

2024/10/18

In this special announcement bonus episode of the Chriscast, Chris reveals his latest venture: launching Tier 1 Supplements in partnership with Black Iron. The new supplement line is committed to providing scientifically validated, safe, and effective products. The flagship product, the Big Three pre-workout, includes only caffeine, creatine, and beta-alanine, all backed by extensive research. Emphasizing the importance of third-party testing, every product undergoes rigorous certification to ensure

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30:43

Building a Balanced Plate

Black Iron Radio ·

2024/10/14

Maggie, Kelsey, and Joyce discuss informed eating and balanced nutrition without relying on precise measurements and macro tracking. Joyce shares insights as a mom and nutrition coach, emphasizing the importance of flexibility and mindfulness in eating. Kelsey discusses her transition from tracking macros as a competitive athlete to a more intuitive approach. They provide practical advice for meal prepping, eating out, and maintaining nutrition on the go, focusing on being mindful of food choices

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28:15

Balancing Lifestyle Choices – Alcohol & Eating Out

Black Iron Radio ·

2024/10/07

Manders and Ryann dive into balancing lifestyle choices – focusing on alcohol, eating out, and reaching goals. Ryann shares her experience staying alcohol-free for mental health reasons, while Manders talks about her lifelong sobriety. The discussion highlights the social pressures and challenges faced when abstaining from alcohol and/or sticking to a nutrition plan. They emphasize the importance of planning, having a support system, and adopting a balanced mindset to manage social situations

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16:13

Chriscast 3 - Hydration

Black Iron Radio ·

2024/07/14

PhD student and Black Iron Coach Chris Bonilla breaks down hydration needs and myths in about 15 minutes. He chats about fluid & electrolyte requirements, coffee, fluid loss through exercise, the WUT method and more.

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36:27

Defining "Consistency" in Nutrition

Black Iron Radio ·

2024/07/08

Manders, Sam, and Acacia break down what "consistency" means when it comes to your nutrition and how it helps you reach your goals.

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09:29

Chriscast 2 – Sample Size & Effect Size in Research

Black Iron Radio ·

2024/06/26

PhD student and Black Iron coach Chris Bonilla continues the "Chriscast" mini podcast series on Black Iron Radio. On today's quick episode, he breaks down sample size and effect size in research in nine minutes to help you know if someone on social media is cherry picking research to sell you nonsense.

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51:51

Creating a "Bare Minimum" Plan For Days "Optimal"...

Black Iron Radio ·

2024/06/17

Have a notebook ready for this one!! Krissy and Kels talk about creating a "bare minimum" plan by establishing some non-negotiables with your nutrition, movement, training, sleep, habits, hydration, alcohol, etc. for navigating days, nights, or weeks where "optimal" isn't an option for whatever reason.

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06:11

Chriscast 1 – The Relationship Between Exercise &...

Black Iron Radio ·

2024/06/10

BIN/BIT Coach and PhD student Chris Bonilla introduces the "Chriscast", mini deep dive episodes on a rage of nutrition and training topics. On today’s episode, he breaks down the relationship between exercise and burning fat in six minutes.

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23:44

Macro Myth Busting

Black Iron Radio ·

2024/05/29

BIN coaches Manders and Maggie bust common macro myths you may have seen floating around the internet.

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01:09:23

P&P C-Section Series Part 3: Answering Your Questions

Black Iron Radio ·

2024/05/29

Pelvic Floor DPT Whitney, BIN Head of P&P Nicole and Nurse/Coach Lauren answer all your questions surrounding c-section births.

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251 results

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