Protein timing gets a lot of hype—but does it actually matter? In this blog, we cover the real science behind pre- and post-workout fueling, daily protein distribution, and common myths (like the dreaded anabolic window). Learn how to stop stressing about perfection and instead focus on consistency that supports recovery, performance, and muscle growth.

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.

The phrase “calories in vs. calories out” gets thrown around a lot in conversations about weight gain, but which side of the equation matters more? This post explores what the latest research really says about diet, activity, and their roles in long-term weight management.

Trying to build better habits but struggling to stay consistent? Habit stacking is one of the simplest and most effective ways to create new routines—by anchoring them to habits you already have. This post shows you exactly how to do it (with examples!) so you can build momentum without relying on motivation.

Acacia, Ryann, and Jess Gordon dive into the real meaning of food quality and how small, practical changes can upgrade your meals. From frozen veggies to “dinosaur time” spinach hacks, they break down budget-friendly swaps and myth-busting advice to help you fuel better without sacrificing enjoyment.

Protein intake and resistance training are both key to building muscle—but which one actually has the bigger impact? In this post, we break down the research and real-world factors that reveal where your focus should really be if you want to see results.

Sugar-free electrolytes might sound like the perfect solution—but in most cases, they don’t make much sense. Before you buy into the hype, it’s worth understanding what electrolytes actually do, when you need them, and why the ‘sugar-free’ promise isn’t the advantage it seems.

Hydration is more than “just drink more water.” In this post we break down how fluid balance impacts digestion, energy, performance, recovery, and even mood. Learn the real science behind electrolytes, why dehydration often disguises itself as hunger or fatigue, and practical ways to make hydration a habit without obsessing over supplements.

Why tying your self-worth to race results is a fast track to burnout. We break down healthy vs. unhealthy athlete identity, how to stop spiraling after bad performances, and why sport should add to your life—not take it over.

Climate-friendly eating doesn’t have to mean swearing off steak forever or spending a fortune on “green” labels. We dig into the science behind food’s environmental impact, the myths around organic and local, and the small shifts that actually add up.

Low energy doesn’t just hit your workouts — it drags down your workdays, mood, and life outside the gym. Learn the real reasons you’re feeling drained and the nutrition and lifestyle fixes that actually work, from eating enough (and early) to identifying your personal energy leaks

Working nights doesn’t mean sacrificing your health, performance, or sanity. This guide covers practical, no-BS nutrition, hydration, training, and recovery strategies for night shift workers. Learn how to anchor your meals, plan for long stretches without food, stay hydrated when breaks are rare, and protect your sleep in a world that runs on daylight.

Tracking macros can teach you a ton about food, but it’s not something most people want—or need—to do forever. This post breaks down how to transition to a macro-free approach without sacrificing performance, body composition, or your sanity. Learn how to build habits, create structure without numbers, and trust yourself to eat like an adult.

Navigating perimenopause or menopause? This blog breaks down the science of muscle loss and estrogen decline—and why lifting heavy (not just power-walking and praying) is your best defense. Learn why it’s never too late to start strength training, how to fight through gym intimidation, and what to prioritize for long-term health, energy, and independence.

Burnout doesn’t always show up with warning sirens—it’s often quiet, creeping, and disguised as "just being tired." In this post, we explore what training burnout really looks like, how to catch it early, and most importantly, how to recover and stay in the game. From deloads to down-regulation, nutrition to motivation, we’re diving into the strategies our coaches use to help clients prevent burnout and bring joy back into movement. Because you’re a human first—and training should make your life better, not burn it to the ground.

Let’s get one thing straight: snacks aren’t the enemy. If you’ve been conditioned to think snacking is something to “cut out” when trying to be healthy, we’ve got news for you: snacks aren’t just allowed. At Black Iron, we encourage them.

Let’s get something straight: digestion isn’t just about what goes in your mouth, it's about how your whole body is functioning. At Black Iron, we’re all about cutting through the BS, and when it comes to digestion, there's a lot of noise out there. Let’s clear it up with a little crash course and some straight talk.

Most people treat fiber like an afterthought, but it’s one of the most underrated tools for better digestion, balanced blood sugar, heart health, and overall longevity. In this post, we break down what fiber actually is, the different types (and why that matters), and how to increase your intake in a realistic, sustainable way. Whether you're trying to improve your gut health, manage your hunger, or just feel better day to day, this is your science-backed, no-nonsense guide to making fiber work for you.

In this blog post, we’re breaking down the latest episode of Black Iron Radio, where Krissy, Amanda, and Ryann dive into the strategy behind event day nutrition as a follow up on last week’s fueling around training episode. If you’ve ever wondered what to eat before and during a big race, event, meet, or objective, this episode covers it all. We’ve taken the key points from the conversation and turned them into a clear, practical guide to help you fuel smarter to compete harder and stronger.

In this blog post, we’re breaking down the latest episode of Black Iron Radio, where Krissy, Amanda, and Ryann dive into the science and strategy behind pre-, intra-, and post-training nutrition. If you’ve ever wondered what to eat before a tough lift, how to fuel a long run, or why your recovery isn’t where it should be—this episode covers it all. We’ve taken the key points from the conversation and turned them into a clear, practical guide to help you fuel smarter and train stronger.