Black Iron Radio

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 th...

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!

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.

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 perfo...

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 gi...

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...

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...

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 di...

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! Inac...

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 o...

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.

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 simulta...

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.

In the first episode of our new short Bonus Episodes, Coach Chris dives into the groundbreaking study by Pontzer et al that looked at Daily Energy Expenditure Through the Human Life Course. We talk about the design of the study, the findings, and what the practical applications for people is. The study can be found at: https://pubmed.ncbi.nlm.nih.gov/34385400/

Sarah and Lauren H. stop in to talk about In Vitro Fertilization. In this intimate conversation, they share their experiences with IVF. We dive into the entire process- looking at the entire timeline from start to finish, the various steps that are required, how each of those steps personally affected them, why it's important to research which clinic to use, and the mental and physical challenges...

Morgan, Maggie and Lauren S. stop in to talk about the circumstances and instances when we will recommend clients reach out for professional help. Sometimes we run into situations when a client exhibits signs of potential eating disorders, various traumas and coping mechanisms that need interventions that are far beyond our scope of practice. Sometimes the answer is simply "this requires therapy".

Chris joins us to talk about scientific studies. We dive into all things research: what scientific research is, what methods are used, how to spot quality research, why similar studies can conclude with contradictory results, and how to compile a body of research so you can arrive at an informed opinion.

Emi, Ashley T., and Ryann stop in to talk about neurodivergence. Neurodivergence is the term for people whose brains function differently in one or more ways than is considered standard or typical. It's a term that seeks to replace the stigma around diagnoses of "disordered" thinking/behaviors. They share their experiences with their individual diagnoses, how they came to understand that they need...

Chelsi and one of her clients, Hannah, joins us to talk about her journey. We talk about the value of getting nutrition advice from an objective outsider even if you are knowledgable, why you can't view yourself objectively, getting outside of your comfort zone, and why trust is so important.

Manders and Q stop by to vent a few of their frustrations at the fitness industry. From short-term, competition-style caloric deficits given to the general public to steroids, to fad diets, the girls let loose a little.

Our wonderful client, Abbey, along with her coach Manders, stop by to talk about her nutrition journey. Abby is a therapist and has been planning on becoming a mother, so she tasked us with the ambitious goal of getting her nutrition locked down so she be in the best position possible for when that time came. We talk about eating through every season of life and how to take challenges head on

Whitney and Lauren S. stop in to talk about problems with urination. Whitney lends her expertise as a pelvic floor physical therapist about what constitutes normalcy with urination and when to seek medical advice if there is a chronic deviation from it. Lauren dives into some of the many potential causes of frequent urination and they both talk about strategies in dealing with this potentially emb...

Kiefer, Nicole R., Lauren D. and Kels stop in to talk about their college athletics careers and how they navigated life after their college athletic careers. For the vast majority of college athletes, playing a sport in college is the culmination of years of hard work, and for most, the last stop. A very small percentage of people will ever play after college, and there can be a feeling of being l...

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.