Late night snacking gets oversimplified and judged. You've probably heard it before: just stop eating at night. But nobody tells you why those cravings are showing up in the first place or why you feel out of control at the end of the night. Most of the time, late night snacking isn't some random thing that pops up. It's not a character flaw or lack of willpower. It's usually just your body trying to tell you something. In this article, we're breaking down what your body is actually trying to tell you and how you can respond in a way that supports your health and your goals.

Is intermittent fasting a metabolic loophole? A biohack that tricks your body into burning fat faster? Spoiler: no. Fasting isn't magic, and it doesn't change the basic rules of fat loss. But that doesn't mean it's useless. We're breaking down what fasting actually does in your body, why people think it works, when it might be helpful, and when it's likely to backfire. Plus, we'll tell you exactly who should avoid fasting altogether (hint: if you're training for performance, this probably isn't for you).

Stress eating isn't about willpower or character flaws. It's biology. When cortisol hits and cravings kick in, your body is just doing what it thinks it needs to survive. But that doesn't mean you're stuck in the cycle. We're breaking down why stress eating happens, the common triggers to watch for, and practical tools you can actually use to shift the pattern without restriction or adding more rules to your life.

Learning to model body positivity at home isn’t about perfect affirmations or forcing confidence — it’s about the tiny, almost invisible moments your family sees every day. The way you talk about food, how you treat your hunger cues, the sigh you make in the mirror, the language you use around movement. These patterns shape more than we realize. This week’s conversation breaks down how to shift those habits with compassion, honesty, and a lot less pressure. It’s a grounded, practical take on building a home culture where bodies aren’t judged — they’re simply lived in.

The holidays are busy, loud, joyful, and… secretly exhausting. In this post, we break down why sleep always seems to fall apart this time of year and share simple, realistic ways to protect your rest without sacrificing the moments that matter. If travel, stress, late nights, or family chaos usually derail your sleep, this guide will help you navigate the season feeling more grounded, rested, and human.

Seasonal Affective Disorder is real, and winter can hit hard — but there are ways to support your mood that go beyond light boxes and supplements. In this post, we dig into how trying a winter sport (even as a total beginner) can give you structure, sunlight, movement, and a sense of play when you need it most. We break down the actual barriers — cost, gear, confidence, cold — and share practical ways to get started without feeling overwhelmed or out of place. If you’ve ever wondered whether skiing, snowboarding, or simply getting outside could help you feel more grounded this season, this post is your guide.

Menopause can take a serious toll on mental health—thanks to shifting hormones, disrupted sleep, and all the life changes that come with it. In this post, we break down what’s really happening behind the mood swings and brain fog, plus how nutrition, movement, and mindset can help you feel more like yourself again.

Newborn sleep deprivation is brutal, but you’re not powerless. In this post, Black Iron coaches Maggie, Kelly, and Joyce share nutrition hacks, movement strategies, and mindset shifts to help new parents survive—and even thrive—through sleepless nights.

Motivation will never be consistent—but your systems can be. In this post, we break down why structure matters more than willpower, what systems actually look like, and how to build ones that keep you on track even when life gets chaotic. If you’re tired of starting over every time your motivation dips, this is for you.

The scale is just one data point—and honestly, not always the most helpful one. Some of the most important progress you’ll make on your journey has nothing to do with weight. In this post, we’re breaking down what non-scale wins actually look like, why they matter, and how to start noticing yours.

In this blog post, we’re breaking down the latest episode of Black Iron Radio, where coaches Ryann, Christin, and Maggie tackle one of the most common (and misunderstood) parts of the nutrition journey: cravings. From stress snacking and PMS cravings to navigating office treats and nighttime munchies, this conversation explores why cravings happen and how to manage them without guilt or deprivation. If you’ve ever felt stuck in the all-or-nothing cycle or wondered how to handle cravings without blowing your progress, this episode is packed with practical tips, mindset shifts, and a whole lot of real talk.

Your menstrual cycle can influence everything from your energy levels to your food cravings—and it’s completely normal. In this blog post, Coach Jess Saxon breaks down how each week of your cycle may impact your mood, sleep, and appetite, and why understanding these shifts can help you feel more in control. If you’ve ever felt off and wondered why, this guide will help you recognize patterns and make a plan that supports you all month long.

In this blog post, we’re diving into highlights from our latest episode of Black Iron Radio, where coaches Lauren, Chelsea, and Brooke explore why baking is about so much more than just making treats. From family traditions and freezer-friendly hacks to ditching food guilt and finding joy in the process, this episode is a reminder that baking can be nourishing in more ways than one. Whether you’re baking sourdough from scratch or just enjoying the meditative rhythm of scooping cookie dough, this conversation is a celebration of creativity, connection, and slowing down.

In this blog post, we’re breaking down key insights from our latest Black Iron Radio episode, where coaches Morgan, Joyce, and Acacia dive into the concepts of body positivity and body neutrality—what they mean, how they differ, and why each approach can serve a different purpose in someone’s body image journey. They explore everything from how these movements have evolved, to the pressures of toxic positivity, to finding peace with your body through neutrality. Whether you’re working through body image struggles yourself or supporting someone else, this conversation offers thoughtful perspectives and practical mindset shifts that can help create more freedom and flexibility around food, fitness, and self-image.

In this blog post, we’re breaking down the biggest takeaways from our latest Black Iron Radio episode all about alcohol—specifically, how to drink less (or not at all) and still feel like yourself. Whether you’re sober-curious, trying to cut back, or just wondering if alcohol is getting in the way of your goals, this conversation is packed with practical advice and honest reflections. Coaches Ryann, Amanda, and Chloe share their personal experiences with drinking less, the science behind alcohol’s effects on your body and mind, and how to navigate social situations without the booze.

In this blog post, we’re diving into key takeaways from our latest podcast episode on food guilt. We break down the conversation with actionable strategies to help you shift your mindset, break free from guilt, and develop a healthier relationship with food. If this resonates with you, be sure to check out the full episode for an even more in-depth discussion!

In this blog post, we’re expanding on key takeaways from our latest podcast episode on stress management. We break down the conversation with actionable insights on handling stress through nutrition, recovery, and mindset shifts. If this resonates with you, be sure to check out the full episode for even more in-depth discussion!

Tracking macros is a powerful tool for understanding nutrition and achieving specific performance and body composition goals. However, it isn’t something that needs to be done forever. In this post, we’ll explore the benefits of macro tracking, the skills it teaches, and how to smoothly transition to a macro-free approach when you’re ready.

Struggling with emotional eating? You’re not alone. Learn how emotional eating works, why we turn to food for comfort, and practical steps you can take to break the cycle and build healthier coping habits. Discover how to create a balanced relationship with food while still enjoying what you love.

Social media can be a double-edged sword—while it connects us, it also distorts our perception of body image. Discover how to navigate this digital landscape and protect your mental health by embracing a more positive relationship with your body.