This cozy, nutrient-packed soup isn’t just delicious, it’s designed with postpartum recovery in mind. Whether you’re in the early days after birth or prepping meals ahead of time, this recipe offers fluids for hydration, nutrients for healing, and ingredients that are easy on the digestive system. The collagen and amino acids in bone broth support joint health and reduce inflammation, while garlic and veggies provide immune-boosting vitamins and minerals.

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.

Your brain is your most important muscle—so why not feed it like one? In this Black Iron Radio recap, Maggie, Jess, and Joyce talk about how to eat for focus, memory, and long-term brain health. From omega-3s and antioxidants to meal timing and sleep, this episode is your guide to fueling the mind that runs the machine.

Thinking about tackling an Ironman? In this episode of Black Iron Radio, Amanda, Krissy, and Chris talk through the realities of training for long-distance triathlon—from balancing training with real life to avoiding rookie mistakes. You’ll learn what to expect, how to train smart, and why your bike fueling matters more than your gear. Spoiler: perfection isn’t required—consistency is.

High in protein, easy to make, and delicious, these blender protein waffles are a quick breakfast upgrade you’ll want in your weekly rotation. Just toss everything in the blender, cook until golden, and add your favorite toppings for a balanced meal that keeps you full and satisfied.

Sleep isn’t just rest—it’s the foundation of recovery, hormones, and performance. Morgan, Ryann, and Brooke dive deep into how sleep affects muscle growth, fat loss, cravings, and mood. They share coaching strategies to improve sleep hygiene, balance real-life tradeoffs, and create routines that actually work. Learn why better sleep might be the missing piece in your results.

Strong bones = strong body = strong life. This week on Black Iron Radio, Brooke, Morgan, and Maggie dive into the essentials of bone health: the nutrients that matter most, why resistance training is a game-changer, and how sleep and stress management factor into longevity. Whether you’re 25 or 65, the habits you build today will shape your health tomorrow.

This hearty chili is one of Coach Maggie’s husband’s all-time favorite meals, so she set out to recreate it at home with a lighter twist. After digging into the Cheesecake Factory version, she found a way to keep all the flavor while making it more balanced for everyday eating. Packed with protein and perfect for cooler weather, this is a great go-to for a cozy fall dinner or weekly meal prep.

Your metabolism isn’t broken—it’s adaptable. This guide busts nine slow-metabolism myths and lays out the real levers you can pull: lift, move more, eat enough protein, sleep well, and manage stress. Save it for those “my metabolism hates me” days.

Transitioning out of a deficit can feel scarier than starting one. In this post, Ryann, Jess, and Sabrina unpack how to reverse diet with confidence, what to expect when adding calories back, and why maintenance—not dieting—is the real long-term goal.

Fasted training is currently a pretty polarized topic in the fitness world, with some arguing that it can provide meaningful improvements for fat loss, and others claiming it will ruin your performance potential or cause hormonal dysfunction in women. In this article, Coach Chris examines three of the most common claims we’ve seen lately: that training fasted improves fat loss, that it harms training adaptations, and that it doesn’t work for women.

Who doesn’t love a good twist on a classic comfort food? This shepherd’s pie gets a lighter makeover with lean ground turkey and a creamy sweet potato mash on top. It’s hearty, cozy, and packed with protein and veggies—perfect for a nourishing weeknight dinner. Plus, with just 20 minutes of prep and 30 minutes of cook time, you’ll have a healthy, family-friendly meal on the table in under an hour.

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.

This cozy Pumpkin Chicken Mac Bake brings together fall flavors and simple ingredients for a hearty, protein-packed meal. Creamy pumpkin, juicy chicken, and warm spices make it the perfect recipe for cooler weather—and it’s easy enough for busy weeknights or weekend meal prep.

Food noise is that constant chatter about food that leaves you guilty, stressed, or stuck in diet rules. In this Black Iron Blog, coaches Maggie, Jess, and Brooke unpack what food noise is, why it happens, and the strategies you can use to finally quiet it.

Working with a nutrition coach is about way more than macros—it’s about accountability, education, and building habits that actually last. Christin, Sabrina, and Ryann break down what coaching looks like at Black Iron, who benefits from it, and how to set yourself up for success.

This Chicken and Sausage “Jambalaya” is a meal prep favorite for a reason—it’s hearty, flavorful, and comes together with minimal effort. Packed with protein and bold Cajun-inspired flavor, it’s the perfect dish to prep in bulk and enjoy throughout the week. You can easily adjust the sausage to fit your macros, but let’s be honest—it’s even better with it. Serve it over rice for a satisfying, balanced meal that doesn’t skimp on taste.

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.