Podcasts by BIN Radio
Welcome to BIN Radio, a nutrition-focused podcast from the crew at Black Iron Nutrition! We are here to tell the story of nutrition as we see it, share our knowledge and our approach to nutrition, insights, stories, thoughts, feelings, all of it. Join the party!
Further podcasts by Black Iron Nutrition
Podcast on the topic Ernährung
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Meet Coach Diana from 2023-11-15T15:59
Krissy and Diana – who has been Ryann's client since 2018 – talk about her role at BIN as a Lifestyle & Beginner coach. They also chat about pregnancy, mom life, adventuring with a kid, living a...
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Let's Talk About Stress Eating from 2023-10-23T21:12
Krissy, Maggie, and Acacia talk about their individual experiences with stress eating as people and as nutrition coaches. They share how they manage stress and the role stress and emotions can play...
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Using Food Journaling&Apps to Improve Your Nutrition from 2023-10-16T16:22
Krissy, Maggie, and Maria chat about the various nutrition apps available to assist with nutrition and how they use them themselves or with clients. They also breakdown the differences between t...
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Simplicity + Consistency = Results from 2023-10-09T17:10
Krissy is back with Maggie and Maria to talk about how to get the results. Spoiler alert: simplicity and consistency work long term; buzzwords, flashy new products that are too good to be true, and...
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Weight Fluctuations from 2023-09-21T14:49
Krissy, Maggie, and Maria chat about weight fluctuations. They discuss what's "normal", what causes them, best weigh in practices, and why they think the scale is a poor way to measure progress or ...
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Nutrition For Crossfit from 2023-09-08T03:08
Kels, Kelly, and Sabrina join Krissy to talk about all things nutrition for all levels of Crossfit.
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Client Interview: Rachael from 2023-08-17T14:30
Nicole and Lauren interview long term BIN client, Rachael, who has had six babies during her journey with BIN. Rachael had twins and then quads. To quote Rachael directly, "twins prepare you for qu...
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Running Nutrition from 2023-08-11T04:09
Krissy, Chelsea and Whitney break down nutrition for running. They cover pre/intra/post run nutrition, supplements, food choices, hydration, race prep, and more.
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Mindest and Nutrition for Weightlifting from 2023-07-17T15:42
Krissy, Morgan, Chris and Amanda chat about mindset and nutrition for olympic weightlifting
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Powerlifting Nutrition from 2023-07-09T23:43
Krissy, Ryann, and Ashley breakdown nutrition for both recreational and competitive powerlifting. They also banter about random topics like eyeliner, ice cream, Kenny Powers, and what makes somethi...
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Interpreting Studies&Research for Dummies from 2023-07-01T01:10
Chris, Maggie and Acacia breakdown how to discern and interpret studies and research. They talk about Chris' PhD program, what "doing search" truly is and means, strategies for searching for resear...
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Meet Coach Chloe from 2023-06-15T13:15
Krissy and Chloe talk about her role at BIN as a Lifestyle & Substitute coach. They also chat about her experience as a client, different coaching styles, Austin living, pregnancy & postpartum, mot...
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Meet Coach Joyce from 2023-06-12T13:35
Krissy and Joyce talk about her role at BIN as a Lifestyle and P&P coach. They also chat about motherhood, training/movement during pregnancy & postpartum, Joyce's decade spent in the fitness indus...
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Meet Coach Margaux from 2023-06-08T14:48
Krissy and Margaux chat about her journey at BIN as both a coach and a client. They also talk about competitive rowing, CrossFit, trail running, learning how to coach, when to give a client toug...
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Meet Coach Carly from 2023-06-05T20:43
Krissy and Carly talk about Carly's role at BIN coaching Lifestyle, Performance and P&P Nutrition. They also chat about Carly's athletic history, pregnancy, transitioning from being a competitive a...
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Meet Coach Ryann from 2023-05-25T23:05
Krissy and Ryann chat about Ryann's journey at BIN as both a full-time coach and a client. They talk about the Performance program, Ryann's internship process, how far BIN has come as a business in...
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Meet Coach Kirstie from 2023-05-23T13:37
Kirstie and Krissy chat about Kirstie's role at BIN as a Condensed Lifestyle coach. They talk about why the Condensed program is awesome, family & motherhood, traveling with kids, competing at a hi...
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Meet Coach Manders from 2023-05-17T22:05
Krissy and Manders talk about Manders' lengthy history as a BIN coach. They talk about Manders' education, her coaching style, and the Thrive program. They also talk about all things dogs (of co...
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Meet Coach Sabrina from 2023-05-15T18:03
Krissy and Sabrina chat about Sabrina's role at BIN as a Lifestyle and Performance Coach. They talk about Sabrina's education, athletic history, coaching style, and how she has built her dream life...
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Meet Coach Lauren from 2023-05-11T17:11
Krissy and Lauren chat about Lauren's role at BIN as our Certified Nutrition Specialist and Licenced Dietitian Specialist. They talk about the Thrive program, Lauren's education, rowing, CrossFit, ...
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Meet Coach Ashley from 2023-05-09T14:23
Krissy chats with Ashley about her journey at BIN as both a client and a coach. They talk about Ashley's coaching style, BIN's different programs, training, Ashley's 120lb weight loss journey, coff...
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Meet Coach Kelly from 2023-05-04T14:28
Krissy and Kelly chat about Kelly's journey at BIN as both a coach and a client (she was Krissy's client in 2015!). They also chat about Kelly's athletic history, performance & lifestyle nutrition,...
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Meet Coach Amanda from 2023-05-01T15:17
Krissy and Amanda chat about her journey with BIN as both a coach and a client. They talk about the different BIN programs and Amanda's coaching style. They also talk about gaining weight, Amanda's...
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Meet Coach Maggie from 2023-04-28T14:03
Maggie and Krissy chat about Maggie's role at BIN. Maggie was the first BIN coach Krissy, Kels, and Ashley brought on to grow the team!! They talk about Maggie's journey at BIN, the Lifestyle + pro...
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Meet Coach Maria from 2023-04-25T01:50
Description: Krissy and Maria chat about Maria’s journey at BIN—as both a coach and a client—and what her life is like when she’s not helping people with their nutrition. They talk about Maria’s...
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Meet Coach Morgan from 2023-04-20T12:43
Krissy and Morgan chat about her role at BIN. They talk about Morgan's involvement in the Performance program (including coaching Kels), her move to Mexico, balancing aesthetic/performance goals, h...
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Meet Coach Chris from 2023-04-17T15:37
Krissy and Chris chat about his role at BIN and his background as a coach and athlete. They also discuss his ability to balance his full time career in the Army with getting his PhD, coaching clien...
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Meet Coach Nicole from 2023-04-13T14:10
Krissy and Nicole chat about Nicole’s role at BIN, pregnancy & postpartum, motherhood, training, Cheesecake Factory recipes, home projects, Nicole’s viral Reels, and more
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Meet Coach Kels from 2023-04-10T15:46
Krissy sits down with coach Kels Kiel to discuss her role at Black Iron Nutrition, as well as what Kels' life looks like outside of coaching and running the BIN Performance program.
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Releasing the Burden of "Should" from 2023-01-11T20:24
Sabrina and her client, Kaley, joins us to talk about her journey. Kaley walks us through the last decade of her life, which included phases of rigid compliance to diet and exercise, pushing her li...
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Accepting the Body You're In from 2023-01-04T19:42
Emi and Sabrina join us to talk about body image. It’s a topic we could talk about endlessly, because body image and body image issues are something we confront every day, both as coaches and as hu...
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Growing Through the Turmoil from 2022-12-27T21:45
Carly and her client, Michelle, join us to share Michelle’s journey. She talks about navigating one of the most difficult periods of her life, the challenges of listening to nutrition advice that s...
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Managing Your Expectations from 2022-12-20T22:20
Emi and Maggie join us for a good conversation on the need to be realistic in your journey. Building a set of skills and habits that set you up for success over a lifetime will more than likely tak...
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The Best Cure for Winter Blues is Alpine Sports from 2022-12-13T21:09
Whitney and Ashley T. join us to give us a primer on winter sports- mainly skiing and snowboarding. We talk about how to navigate the very real barriers to entry-the high costs and location limitat...
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All About Periodization from 2022-11-29T20:58
Chris, Emi and Kiefer stop in to talk about periodization- what it is, how it’s used, why it’s so important and necessary for successful progress in strength and fitness (we also advocate periodiza...
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How to Not Stress About Thanksgiving from 2022-11-22T21:20
We get to know two of our newest coaches, Jason and Chloe and invite them to discuss strategies for a successful holiday season. From how to plan for travel to how to eat on the big day, they got y...
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If You're Sick, Don't Push It from 2022-11-15T22:01
It’s cold and flu season! Be careful out there. Practice caution. But if you happen to catch a case, Margaux and Carly join us to talk about what to do about it. Primarily we want you to do what yo...
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Yo-Yo Dieting is Just Short Term Futility from 2022-11-09T19:22
Yo-yo dieting, crash dieting, whatever you want to call it is taking a short duration and sometimes extreme approach to calorie restriction with a goal of weight loss. And more often than not, a th...
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So You Can't Go Full Send. Now What? from 2022-11-01T21:29
Sabrina and one of our newest coaches, Jason, join us to talk about injuries, limitations and general circumstances that might arise that cause setbacks in life and training. Sometimes giving your ...
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BONUS: Towards a Flexible Training Model from 2022-10-25T19:02
Coach Chris is in the midst of attaining his PhD, so in addition to having a full time job in the military and being a coach for us, he spends most of his time studying. Because of this, this is th...
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What is the Difference Between Refeed Days, High Volume Days, Carb Cycling and Diet Breaks? from 2022-10-18T21:07
Emi and Nicole dive into the murky world of diet breaks, refers, carb cycling, high volume days. We break down the difference between all these exotic diets strategies, explore why they’re so of...
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Our Client Amanda's Journey of Extremes from 2022-10-11T20:13
One of coach Lauren Steppe’s clients, Amanda, stops in to share their journey together. When Amanda came to Lauren, she was just coming off an extreme diet in order to make weight for the milita...
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Introducing Sam Lazar from 2022-10-06T19:29
Our newest coach, Sam, stops in to introduce herself and talk about her journey. Sam will be our resident RD, so we will be picking her brain on a variety of subjects in the future. On this epis...
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So Which Supplements Are Actually Worth It? from 2022-09-27T21:53
Chris and Emi stop in to talk about supplements. We get asked about them a lot! We generally think most are not worth the money, especially ones that make spurious health and performance claims. Th...
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Nicole R. and Joyce on Always Finding the Joy in Motherhood from 2022-09-20T19:51:44
Nicole R. and Joyce stop in to talk about motherhood. Joyce is the newest mom in the BIN world so it was the perfect opportunity to bring in two mothers to talk about the challenges it brings. We t...
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Chelsi and Courtney are Sleep Evangelists from 2022-09-13T21:29:08
Chelsi and Courtney stop in to talk about the virtues of sleep. We occasionally get pushback from clients and followers about why we question people’s sleep habits when we focus on nutrition and th...
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BONUS: Why Should You Eat Before Working Out? from 2022-09-09T21:23:24
A lot of people prefer to work out on an empty stomach, for a variety of reasons. In our Study of the Week, We look at the study Starving Your Performance? Reduced Preexercise Hunger Increases Resi...
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Maggie and Manders on Using Discipline to Gain Confidence from 2022-09-06T20:33:16
Maggie and Manders, two of our longest tenured coaches stop in to share their stories and a few laughs. They talk about growing up in the Tumblr fitness world, becoming an example for others despit...
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Maria and Jay on Supporting Each Other Through Every Journey from 2022-08-30T19:44:11
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 ...
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BONUS: Train Low, Compete High from 2022-08-24T19:21:18
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 met...
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Lauren S. and Nicole N. on Navigating Nutrition in the Office from 2022-08-24T19:16
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 ...
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Quiana and Ryann on Rejecting Diet Foods from 2022-08-16T21:20:06
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...
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Ashley and Kirstie on Growing Out of Competing from 2022-08-09T21:36:32
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...
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Kels and Kel on Being Friends and Competition in the CrossFit Games from 2022-08-04T08:00:34
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, struggl...
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Emi and Diana on Why Appearance is Not a Good Indication of Health from 2022-07-26T08:00:41
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 tim...
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Bonus Episode: Why Is Weight Loss So Difficult to Maintain? from 2022-07-22T22:00:18
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 I...
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Maria&Whitney on Using Fitness to Get the Most Out of Life from 2022-07-19T20:44:25
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, ...
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Carly and Morgan on Training with Food and Fuel from 2022-07-12T22:28:51
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 competi...
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Margaux&Sabrina on Decoupling Performance From Looks from 2022-07-05T21:39:47
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 abo...
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BONUS EPISODE: The Best Way to Mix Cardio and Strength Training from 2022-06-27T19:20:44
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...
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Tips and Tricks for Moving Your Body During Temperature Extremes from 2022-06-21T20:43:20
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 expenditu...
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Tips and Tricks for Spontaneous Trips from 2022-06-14T20:06:37
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...
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Are Fitness Trackers Accurate? (BONUS EPISODE) from 2022-06-10T19:29:05
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/ Th...
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How to Guesstimate from 2022-06-07T21:24:40
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...
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Navigating Nutrition with Children from 2022-05-31T21:03:13
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 childr...
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BONUS: Do Fake Sugars Cause Cancer? from 2022-05-27T19:30:26
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/plosme...
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Does Cardio Really Kill Your Gains (+ Introducing Black Iron Tactical) from 2022-05-24T19:36:25
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...
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Life Happens. Here's How to Make Adjustments When Things Don't Go as Planned from 2022-05-10T20:06:26
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 tha...
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BONUS EPISODE: Study of the Week- TDEE Across Lifespan from 2022-05-05T20:00:43
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...
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Therapy is the Answer from 2022-04-26T21:20:22
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 exh...
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The One Trick For Weight Loss Doctors Don't Want You To Know (Or, How To Read Research) from 2022-04-19T21:14:59
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...
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Hello, We Are Neurodivergent from 2022-04-12T17:32:40
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....
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Getting Out of Your Comfort Zone with Hannah Liffers from 2022-04-05T18:36:31
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 ca...
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We Are FRUSTRATED from 2022-03-29T18:33:55
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 gir...
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Nutrition for All Stages of Life with Our Client Abbey from 2022-03-22T17:47:55
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 ...
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Pushin' Pee from 2022-03-15T08:00
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...
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Life After College Athletics from 2022-03-08T21:00:14
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 athlet...
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Staying on Track While Traveling from 2022-03-01T21:00:35
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 le...
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Build Yourself a Community from 2022-02-22T21:00:27
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 commu...
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Our 100th Episode! from 2022-02-15T09:00:37
Ashley and Carly briefly stop by to talk about celebrating client successes, fitness influencer scams and the legal trouble some of them are finding themselves in, and male body image inside and ou...
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Body Image in the Outdoors from 2022-02-08T09:00:37
Our newest coach, Muffy, joins Krissy to talk about her background, her coaching style, how to handle bad body image while enjoying outdoor adventures, how to eat on and off the trail, and why the ...
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How BIN Started from 2022-02-01T09:00:19
Krissy, Ashley and Kels tell the story of Black Iron Nutrition and how we accidentally started a nutrition company when we were focusing our efforts elsewhere. Take a trip down memory lane with us!
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Fitness During a Pregnancy from 2022-01-25T09:00:05
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 ...
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Making Big Changes with Our Client (and Friend!) Jess from 2022-01-11T09:00
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 gr...
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Dealing with Gym Anxiety from 2022-01-04T08:52:44
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 yo...
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Nutrition Primer 2.0 from 2021-12-28T19:21:42
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 b...
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Episode 93: Blood Sugar Regulation from 2021-12-21T08:26:14
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 t...
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Episode 92: Training For Performance When Your Goal is Weight Loss from 2021-12-14T09:00
Two of our Black Iron Training rockstars, Kelly and Kiefer- who is now head of programming- stop by to talk about the never ending struggle between eating and training for improved performance a...
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Episode 91: Self-Advocacy and Growing Into a New Identity from 2021-12-07T09:07:31
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 o...
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Episode 90: Dealing with Unsupportive People from 2021-11-30T09:00
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 ...
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Episode 89: All About Protein from 2021-11-23T09:00
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 o...
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Episode 88: Fad Diets Throughout History from 2021-11-16T09:00
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, demystif...
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Episode 87: Investing In Yourself from 2021-11-09T08:30:57
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 t...
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Episode 86: A Lot of Us Have High Cortisol; Here's How to Deal With It from 2021-11-02T08:00
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 a...
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Episode 85: What is Hypertrophy? from 2021-10-26T08:00
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 hyp...
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Episode 84: Mastering the Basics is the Best Way to Be Successful from 2021-10-19T08:20:42
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 ...
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Episode 83: Dialoguing with Your Coach from 2021-10-12T17:33:44
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 depe...
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Episode 82: How Upbringing Influences Dietary Habits from 2021-10-05T08:00
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 ...
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Episode 81: Navigating Shift Work from 2021-09-28T20:00
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, sle...
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Episode 80: Managing Priorities as a Mom from 2021-09-21T08:25:18
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 ...
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Episode 79: Things You Can Do to Maximize Your Recovery from 2021-09-14T08:00
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 ...
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Episode 78: Cleaning Up Your Digestive Habits from 2021-09-07T08:00
Marisa and Lauren stop by to talk about some of the big and small habits we can incorporate/pay attention to while eating that will make a big difference in improving the health of our digestive...
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Episode 77: How to Deal with Low Appetite from 2021-09-01T07:07
Marisa, Emi and Lauren sit down to talk about dealing with low appetite. Whether it be from acute stress, being busy, taking medications or from non-specific reasons, many people go through peri...
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Episode 76: Can You Gain Muscle/Strength in a Deficit? from 2021-08-24T08:00
Kelly and Nicole N. join us to discuss one of the most common questions we get: Is it possible to gain muscle and/or strength while in a deficit? We talk about why those are two separate questio...
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Episode 75: Grief and Stress Responses from 2021-08-17T17:31:36
Maggie and Manders join us to talk about the ways grief and stressful life events generally can throw a monkey wrench into your nutrition goals. We talk about why that’s okay, why sometimes your...
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Episode 74: Why You Should Have a Coach When You Are Pregnant from 2021-08-11T03:10
Some of our beautiful mommas-including Nicole who had given birth just ONE WEEK! before we recorded- join us to answer questions we get about our Pregnancy and Postpartum programs. Namely, “Why ...
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Episode 73: The Black Iron Approach(es) to Training from 2021-08-03T08:00
Krissy, Jess and Kiefer, almost all of the Black Iron Training Team stop in to talk about all the various programming under the Black Iron banner. We talk about why we offer such a diverse selec...
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Episode 72: Why We Do Things The Way We Do Them from 2021-07-27T10:42:09
This was originally going to be a Q&A episode about our Lifestyle Program, but it broadened into talking about the philosophies we try to promote in Black Iron: sustainable eating, healthy relat...
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Episode 71: Pandemic Mental Health Check In from 2021-07-20T08:00
Emi and Ryann stop in to talk about how they’ve handled the pandemic life, how social distancing has affected their personal and professional lives, and the strategies they used to try to cope.
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Episode 70: The Pillars of Recovery from 2021-07-13T08:12:46
Kels and Ryann join us to talk about the importance of recovering from exercise. They talk about the four main pillars of recovery you should focus on, why each person has different needs and sh...
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Episode 69: The Goal Is Not To Track Forever from 2021-07-06T07:58:52
Marisa and Manders stop by to talk about BIN Thrive, our program which builds sustainable and healthy habits without requiring macro tracking. The goal with all of our tracks is to build you a t...
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Episode 68: The Fourth Trimester from 2021-06-29T08:00:26
Sarah and Nicole, two of our new mommas stop in to talk about what to expect in the 12ish weeks after giving birth, the period also called the Fourth Trimester. They talk about the experiences o...
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Episode 67: What and How Much Food to Bring on a Hiking Trip from 2021-06-22T07:49:11
Krissy and Arielle talk about the challenges that hikers will face on hikes of various lengths and types, ranging from day hikes to multi-week efforts. They talk about the dangers of not eating ...
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Episode 66: All About Fats from 2021-06-15T08:00
On this episode, our NTPs Emily and Marisa join us to talk about the virtues of fats. Fats are healthy and good for you! You need them to live! They talk about the minimum recommendations they g...
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Episode 65: BIN Performance Team Q&A from 2021-06-08T08:00
We got the team who runs BIN Performance together to answer your questions. Somehow it was pretty tame! We answer a number of questions about nutrition and training, Ryan reads some of the audie...
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Episode 64: What We Wish We Had Known During Pregnancy from 2021-06-01T11:00
Jess and Maggie stop by to talk about how much life has changed since they were pregnant and had their children and why the abundance of readily available information is mostly a blessing but ca...
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Episode 63: Consistency Over Perfection from 2021-05-25T11:00
Maggie, Manders, Ryann and Acacia talk about why consistency with your habits and nutrition is a better long term strategy to life and nutrition than aiming for perfection. We are human, at some...
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Episode 62: The "Grind Never Stops" Mentality Might Be Slowing Your Progress from 2021-05-18T08:00
Kiefer and Maggie join us to talk about the importance of rest days and the problems that can start slowly and continue to compound until they force an injury, sickness, burnout or a number of o...
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Episode 61: Food Intolerances vs Allergies from 2021-05-11T08:00
Emily Rodela joins us to talk about the difference between food intolerances and food allergies. Food intolerances can develop over time due to a number of factors (like stress) and can be trans...
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Episode 60: Stories From the Trail-Women's Empowerment from 2021-05-04T08:00
Krissy, Whitney and Acacia share hiking stories and talk about why it can be so empowering for women to do outdoor adventures without the need of men helping them. They talk about life on the tr...
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Episode 59: Athletics vs Aesthetics from 2021-04-27T08:00
Kels and Kiefer stop by to talk about eating for performance vs eating for aesthetics and it turned into a discussion about the pressures performance athletes sometimes feel to look a certain wa...
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Episode 58: Talking Obesity from 2021-04-20T08:11:06
In advance, this is a content warning. If you are sensitive to this topic or have disordered thoughts regarding it, please skip this one. Maggie and Jess stop by to talk about obesity in the fit...
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Episode 57: Communicating Your Goals from 2021-04-13T09:45:45
Nicole joins us to expand upon the conversation from Episode 42: Navigating Nutrition With a Partner, and it evolved into discussing healthy ways to communicate your nutrition goals with the lov...
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Episode 56: Getting Out of a Food Rut from 2021-04-06T08:00
Maggie, Emi and Diana swing by to talk about falling into food ruts- that annoying phase where you get tired of the foods you eat regularly. Food can feel like an obligation and a hurdle sometim...
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Episode 55: Food Accessibility and Respecting Cultural Preferences from 2021-03-23T08:00
Nicole, Quiana and Courtney (one of our wonderful interns!) join us to talk about the various barriers to accessing healthy and nutritious foods that people can face. Not everyone is able to sho...
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Episode 54: Hey, You MIght Be Overtraining from 2021-03-16T08:00
Megan, Diana and Lauren stop in to share their experiences with training too much. It happens to the best of us! Often the desire to succeed and the push to be the best athlete you can be can ca...
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Episode 53: Women's Bodies Throughout History from 2021-03-09T09:00
Emi and Diana join us to talk about the changing beauty standards throughout history and why it’s impossible to attain an aesthetic ideal when that ideal is constantly changing. We touch on Fat ...
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Episode 52: Training Through Pregnancy from 2021-03-02T19:35:34
Jess and Nicole share their experiences with pregnancy (at the time of recording, Nicole was pregnant) and discuss the training mistakes they made during their first pregnancies, what they chang...
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Episode 51: The Gut-Mind Health Connection from 2021-02-23T09:00
Emily and Marisa, our resident NTPs sit down with to talk about the connection between the gut and the mind. The gut has been called the second brain of the body, and for good reason. So much of...
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Episode 50: Exercising While On Your Period from 2021-02-16T09:00
Megan, Marisa and Lauren join us to talk about the physical challenges that women face during all phases of their cycle. They briefly touch on some of the physical and emotional tolls it can tak...
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Episode 49: PCOS from 2021-02-09T06:00
Megan, Marisa and Lauren join us to talk about Polycystic Ovary Syndrome. They talk about why the name for the disorder will hopefully be changed, why and how it can be so misdiagnosed, why it’s...
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Episode 48: Performance Nutrition from 2021-02-02T06:00
Kelly, Kels and Megan join us to talk about what it takes to fuel professional athletes and the similarities and differences between them and regular gym goers. They talk about their own persona...
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Episode 47: Returning to Health from Autoimmunity from 2021-01-26T06:00
Coach Libby Munro joins us from Down Under to talk about her journey dealing with her autoimmune disorders, the difficulties she had with finding a proper diagnosis with a multitude of ailments,...
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Episode 46: Making Small Changes to Achieve Big Changes from 2021-01-19T06:00
Diana joins us to talk about changing habits and how breaking up large goals into smaller achievable steps is the best way to attain your goals. She draws on her personal experience of walking/r...
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Episode 45: STRESS from 2021-01-12T06:15:53
Marisa, Lauren and Maggie join us to talk about stress, both acute and chronic stress. There’s not much that can be done about acute bouts of stress, but they dive into the hormonal cascade that...
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Episode 44: Mythbusters (Pt 1) from 2021-01-05T07:09:31
Doesn’t eating carbs after dark make you fat? I need to eat 1200 calories to lose weight? Should I do keto? How much weight should I lose so I can do muscle ups? Cardio burns more calories so ca...
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Episode 43: Dealing With Body Image in Children from 2020-12-29T06:00
Maggie and Mikayla join us to talk about how to navigate body image with children. Kids are sponges and absorb so many of the things we say and do and learn to navigate the world through observi...
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Episode 42: How to Navigate Nutrition With a Partner from 2020-12-22T21:42:06
Acacia and Emi join us to talk about the best approaches to navigating the various challenges that can arise from partners and loved ones who might not understand your health, fitness and nutrit...
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Episode 41: Changing Mindset&Goals from 2020-12-15T06:00
We sit down with Coaches Jess and Nicole for a conversation originally slated to be about getting back into a lifting mindset now that we are seeing the light at the end of the pandemic tunnel. ...
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Episode 40: Body Image from 2020-12-01T18:04:10
We sit down with coaches Marisa and Mikayla and revisit a topic that is always at the forefront of our work- body image. Struggles with body image is one of the most common reasons and motivatin...
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Episode 39: The Little Wins from 2020-11-17T18:01:20
Nicole, Marcus and Brenton share their experiences with college and professional athletics and reflect on the lessons they learned by living in a competitive environment, how it affects their dr...
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Episode 38: From Client to Coach from 2020-11-03T20:00:13
Ryann and Diana sit down to talk about what inspired them about being BIN clients enough to work to become BIN coaches. Krissy has always been clear about her preference to hire people who have ...
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Episode 37: Training Through the Pandemic as a Strength Athlete from 2020-10-20T19:13:18
Reunited at last! Ryann, Acacia and Q are now scattered across the country but came together to chat with the boys about pandemic life and what they’ve been doing since it turned life upside dow...
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Episode 36: Big Picture Energy with Coach Zach from 2020-10-06T05:00
Zach Anderson (@motionsustained) sits down to talk about what was originally going to be a conversation around building nutrition strategies for working professionals. What it evolved into was m...
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Episode 35: Hypothalamic Amenorrhea from 2020-09-29T05:00
Megan, Ashley and Nicole talk about their experience of losing their periods as a result of over exercising, under fueling, and putting too much stress on their bodies. They go through what caus...
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Episode 34: Going Vegan with Marcus from 2020-09-15T05:00
Ryan and Brenton sit down with BIN’s newest coach Marcus Watts on his journey from professional basketball to Crossfit and going from eating whatever through the health scares that initiated the...
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Episode 33: Pregnancy from 2020-05-12T19:46:26
Coaches Nicole, Jess, and Emily talk about nutrition during and after pregnancy. There are particular vitamins and minerals to take into consideration, how to deal with no appetite and bizarre f...
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Episode 32: Making the Most of It with Coach Nicole from 2020-04-21T20:04:49
We are back! We all know what's going on. So we invited coach Nicole to talk with us about our varied experiences with quarantine. We talk about grocery strategies, skills transfer and how not b...
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Episode 31: About Your Period from 2020-03-11T20:03:09
Emily and Marisa talk about severe periods, what causes them and what to do about them. They also give a few diet and supplement recommendations that might help alleviate some of the severity.
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Episode 29: You Might Need a Coach If from 2020-02-26T21:09:29
Krissy and Ashley talk about the when and why people might choose to have a coach. Even the most experienced people have turned to coaches at various points in their journeys, and there are plen...
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Episode 28: Stop Treating Your Vegetables As an Afterthought from 2020-02-19T21:03:35
Emi and Ryan sit down to talk about cooking vegetables. So many people struggle to eat their vegetables because they treat them as an obligation and an afterthought instead of thinking about the...
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Episode 27: The Business of Business from 2020-02-12T22:10:56
Krissy talks about how BIN started and how and why it has evolved, and what could be next for the future. She's joined by Ashley, who's helped take things to the next level.
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Episode 26: The Emotional Toll of Autoimmune Disorders from 2020-02-04T21:19:55
This was sort of a Part II to episode 23. Megan, Ryann, Marisa and Acacia dive deep into the emotional costs of dealing with a disease, navigating an uncaring and expensive healthcare system, ho...
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Episode 25: Tracking is Just Food Journaling from 2020-01-29T19:53:52
Krissy, Ashley and Ryan talk about their "Why" for tracking. For BIN, tracking doesn't necessarily mean weighing and measuring your food, it just means keeping track of food intake. This is a pr...
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Episode 24: Fellas, Let's Talk About Body Dysmorphia from 2020-01-21T21:18:34
Ben, Krissy's other half, joins Krissy and Ryan to talk about male body image issues and the journey towards self acceptance and whether or not it's truly attainable.
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Episode 23: Autoimmune Disorders from 2020-01-15T18:59:48
The gang talks about autoimmune disorders. We discuss a bit about what they are, how life changes after a diagnosis, living with one (or several) and being your own advocate when talking to doct...
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Episode 22: Sleepy Time Pt 2 from 2020-01-07T21:39:40
We continue our conversation about sleep and include strategies to help optimize the amount and quality of your sleep.
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Episode 21: Sleepy Time! from 2019-12-31T20:31:52
We talk about the importance of sleep. Why you need it, what happens when you don't get enough of it, and how the problems from lack of sleep can go from acute to chronic.
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Episode 20: Our Daily Struggles from 2019-12-24T19:48:16
Emi, Acacia, Ryann and Ryan sat down to reflect about their own personal struggles with diet, nutrition, self image, and a whole lot else.
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Episode 19: Introducing Client Types from 2019-12-17T18:37:31
In an effort to make everyone's life easier, BIN developed a series of Client Types and created different questionnaires for client check-ins. It didn't make sense to ask the same questions to p...
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Episode 18: Our 2020 Giveaway from 2019-12-11T22:28:23
Who is ready to party? Start off your 2020 right! Give us 12 weeks of honest and consistent effort and Black Iron Nutrition you get your chance at winning some pretty epic prizes. Visit our blog...
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Episode 17: Krissy Back, Baby! from 2019-12-09T17:55:56
Krissy is back! We had an off-the-cuff conversation where she updates everyone about her life and her growing passion for outdoor adventures. She talks about the ways her eating has changed to a...
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Episode 16: Training Through Injury from 2019-12-03T21:19:50
We recorded this back in August, right after Megan got into a 5 car crash on the Interstate and suffered an arm injury. It seemed like a good excuse to talk about the strategies to optimize reco...
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Episode 15: Mindset Control from 2019-11-26T20:08:15
Emily joins us to talk about mindset control, how to look at yourself and your relationship with food, strategies in dealing with staying on track in social situations, strategies for dealing wi...
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Episode 14: Traveling Well from 2019-11-19T18:53:56
A nice quick episode. We recorded this over the summer, but with the holiday season coming up, it's more relevant now than then. We share our nutrition strategies for travel, both vacation and b...
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Episode 13: Wellness from 2019-11-12T20:07:58
We talk about tacos, BIN Wellness-which is the program our resident NTP Emily set up, which helps people who can't or don't want to track their food develop the necessary skills and body awarene...
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Episode 12: On Food Guilt from 2019-11-07T20:05
We were going to talk about something along the lines of tracking, but we took a wrong turn in Albuquerque and ended up talking about food guilt and shame because it's the holidays and people fr...
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Episode 11: Q and A #1 from 2019-11-06T21:39:53
A few of us answer a few of your questions. It's a fun time. This'll be an ongoing thing, so if you have questions of your own, hit that DM.
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Episode 10: Different People Need Different Things, Silly from 2019-10-22T19:37:08
Ryan tells a ghost story. Nutritionally speaking, what works for one person might not work for another. We talk about the foolishness of trying to base your individual nutrition decisions based ...
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Episode 9: Gotta Get Ya Weight Up from 2019-10-16T19:28:34
This episode we recorded a few months ago, but it made the most sense to put it after talking about cutting weight. It's really personal. But the point is, at some point, you gotta eat more and ...
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Episode 8: Competition Cutting from 2019-10-08T17:49:33
Q and baby Langston joins Ryann, Ryan and Acacia to talk about competition cuts. Cutting for short term goals is different than leaning out for life in general. It's the one circumstance where a...
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Episode 7: I Put My Cut Down, Flip It and Reverse It from 2019-10-01T21:27:17
Nice cut ya got there. Now what? (Part II)
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Episode 6: Earning a Cut from 2019-10-01T21:22:47
The first in a three part series about cutting calories. This first part is about earning a cut. Many people come to us want to start out "dieting" which is to say they want to lose weight, whic...
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Episode 5: The Scale (gasp!) from 2019-09-24T21:35
We talk about The Scale. Dun dun dunnnn. The scale is just one tool in the toolbox we have to gauge progress towards whatever goals you have. It's irrational to think it's the be all end all of ...
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Episode 4: Nutritional Therapy from 2019-09-17T17:53:16
Emily Rodela is our resident NTP, and head of BIN Restore. We talk about the program, which is focused almost solely on working through health issues that might be caused or exasperated by food....
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Episode 3: Nutrition Primer from 2019-09-10T18:11:56
A brief overview of nutrition. It includes how to calculate an individual's caloric needs, how to fine tune that calculation to find a person's specific caloric needs, and how to partition the m...
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Episode 2: The BIN Approach to Nutrition from 2019-09-04T18:10:08
Megan, Ryan and a few others dive into BIN's approach to nutrition. Ryan talks quiet and slow, but that's okay. We talk about the approach our coaches take with clients and espouse the approache...
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Episode 1: Welcome to BIN Radio! from 2019-09-04T17:03:12
So about a year ago, things got pretty hectic at Black Iron which caused us to put the Iron Cast on the back burner. Episodes were sporadic and mostly focused on giving "updates" to what was goi...
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