Protein Timing: Does When You Eat It Actually Matter?

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

Morgan, Ryann, and Brooke break down how sleep impacts fat loss, hormone balance, cravings, recovery, and performance. They cover the science of sleep deprivation, why it sabotages your results, and what small, realistic changes can make a big difference. Less hustle, more rest. Because your next PR starts with a good night’s sleep!! Black Iron Nutrition Book a Free Discovery Call Free Macro Calculator Free Downloads Black Iron Blog Check Out Fe26 Strategy Session

Bone health isn’t just an “old people problem.” Brooke, Morgan, and Maggie break down the nutrition, movement, and lifestyle habits that keep your bones strong for life. From calcium and protein to strength training, mobility, sleep, and stress—this episode shows you how to build resilience now so you can stay active, capable, and independent for decades to come. Whether you’re 25 or 65, the habits you build today will shape your health tomorrow. Black Iron Nutrition Book a Free Discovery Call Free Macro Calculator Free Downloads Black Iron Blog Check Out Fe26 Strategy Session

Your metabolism isn’t "broken", it’s adaptable. Christin, Lauren, and Ryann unpack what “slow metabolism” really means, why age isn’t the villain, and the boring habits that beat detox teas every time: muscle, movement, protein, sleep, and stress. Black Iron Nutrition Book a Free Discovery Call Free Macro Calculator Free Downloads Black Iron Blog Check Out Fe26 Strategy Session  

Ryann, Jess, and Sabrina dive into the often-overlooked process of moving from a deficit back to maintenance. They break down why you can’t live in a cut forever, how to approach reverse dieting, what changes to expect, and how to navigate the mental side of eating more food. Black Iron Nutrition Book a Free Discovery Call Free Macro Calculator Free Downloads Black Iron Blog Check Out Fe26 Strategy Session

Brooke, Sabrina, and Kelsey break down the truth about protein timing. Do you really need to slam a shake the second you finish a workout? How much protein per meal is actually effective? And what’s the deal with eating before bed? They cut through the myths, explain the science, and share practical strategies for hitting your protein goals without the stress. Black Iron Nutrition Book a Free Discovery Call Free Macro Calculator Free Downloads Black Iron Blog Check Out Fe26 Strategy Session

Sleep deprivation and newborns go hand-in-hand, but there are ways to support your body and mind through it. Maggie sits down with Kelly and Joyce to talk nutrition, hydration, movement, and mindset strategies that make the exhaustion more manageable. Whether you’re in the trenches of midnight feedings or prepping for postpartum life, this conversation will help you feel less alone and a lot more equipped. Black Iron Nutrition Book a Free Discovery Call Free Macro Calculator Free Downloads Black Iron Blog Check Out Fe26 Strategy Session