Understanding Leptin & Ghrelin: Your Hunger Hormones Explained

The holidays are almost here, but that doesn't mean your training has to vanish into a black hole. Krissy, Manders, and Kelly talk about maintaining training momentum when your routine goes off the rails from things like travel, family, and social gatherings. Whether you're prepping for a race, meet, or competition, or just trying to keep momentum through the season, it is possible to stay consistent without being too extreme about it. December doesn't have to be a detour from your goals. In fact, it can be a test of adaptability. Black Iron Nutrition Book a Free Discovery Call Free Macro Calculator Free Downloads Black Iron Blog Check Out Fe26 Strategy Session

For decades, fat got a bad rap. And we're still undoing the damage. Morgan, Jess, and Kelsey dig into why fat isn't the villain it was made out to be, how it helps fuels your training, supports your hormones, and keeps you full. Fat isn't the problem, misinformation is. Black Iron Nutrition Book a Free Discovery Call Free Macro Calculator Free Downloads Black Iron Blog Check Out Fe26 Strategy Session

Manders, Kelly, and Kelsey talk about how to navigate holiday food, family pressure, and social situations without losing your sanity or your progress. They dig into people-pleasing, guilt, alcohol, and what it means to protect your peace during the season of excess. Black Iron Nutrition Book a Free Discovery Call Free Macro Calculator Free Downloads Black Iron Blog Check Out Fe26 Strategy Session

Hormones might be trending, but most of what you see online about "fixing" them is either oversimplified or straight-up wrong. Christin chats with Sam (RD) and Lauren (CNS) to unpack leptin and ghrelin, your body's hunger and fullness hormones. They explain how these signals actually work, why your appetite sometimes feels like a mystery, and how to tune in to your body without falling for click-bait hormone "hacks" online. Black Iron Nutrition Book a Free Discovery Call Free Macro Calculator Free Downloads Black Iron Blog Check Out Fe26 Strategy Session

The holidays don't have to mean pressing pause on your goals or spiraling into guilt when the cookies come out. Ryann, Jess, and Chloe sit down to talk about balance, boundaries, and how to navigate a season full of sweets, stress, and social events without falling into the "I'll start again in January" trap. From mindset shifts to simple, realistic habits that actually stick, this episode is your reminder that joy, connection, and health can coexist—yes, even in December. Black Iron Nutrition Book a Free Discovery Call Free Macro Calculator Free Downloads Black Iron Blog Check Out Fe26 Strategy Session

Manders, Sabrina, and Amanda unpack one of the most studied (and misunderstood) supplements in the fitness world. Creatine is often dismissed as a "gym bro" supplement, but it's one of the safest, cheapest, and most effective tools for improving performance, recovery, and brain health—no matter your sport or age. Black Iron Nutrition Book a Free Discovery Call Free Macro Calculator Free Downloads Black Iron Blog Check Out Fe26 Strategy Session

Meet Jen, our newest Black Iron coach. With 15+ years of experience in fitness and nutrition (and nearly a decade specializing in helping people heal their nutrition), Jen brings wisdom, warmth, and zero-BS accountability. Her motto is "Focus. Refine. Build." — meaning sustainable progress > shortcuts. She's here to support you through the messy, beautiful process of getting stronger in your body, mindset, and life. Jen is currently taking on new clients. If you've been looking for a coach who balances structure, compassion, and realness… she might be the one!! Black Iron Nutrition Book a Free Discovery Call Free Macro Calculator Free Downloads Black Iron Blog Check Out Fe26 Strategy Session

Menopause isn't "the end", it's a transition that deserves more understanding and support than it usually gets. Maggie, Morgan, and Jess tackle the mental-health side of menopause: what's happening hormonally, why mood swings and brain fog are so real, and how to nourish your mind and body through it all. From protein and omega-3s to strength training, group fitness, and community – this conversation normalizes "the change" while offering tangible tools to help women feel more like themselves again. Black Iron Nutrition Book a Free Discovery Call Free Macro Calculator Free Downloads Black Iron Blog Check Out Fe26 Strategy Session

Maggie, Jess, and Joyce dive into brain health and how nutrition, hydration, and lifestyle choices affect focus, memory, and mood. They unpack the science behind glucose, fats, and antioxidants, share their favorite brain-friendly foods, and get real about why exercise isn't therapy (but still helps). Simple, practical ways to nourish your mind every day. Black Iron Nutrition Book a Free Discovery Call Free Macro Calculator Free Downloads Black Iron Blog Check Out Fe26 Strategy Session

Amanda, Krissy, and Chris dive into the world of long-course triathlon and chat about what it takes to train for, fuel for, and finish a 70.3 or full Ironman. They cover everything: realistic time commitments, gear priorities, goal-setting, fueling strategies, and how to keep your sanity when training volume gets high. Whether you're eyeing your first half or plotting a full, this episode breaks down how to do it without losing your mind. Black Iron Nutrition Book a Free Discovery Call Free Macro Calculator Free Downloads Black Iron Blog Check Out Fe26 Strategy Session