Becoming a Centenarian: Nutrition, Movement, & Habits for Aging Into Triple Digits

Everyone wants to know what it takes to live a long, healthy life and if living to 100 is something you can actually influence. Morgan, Sam, and Ryann break down the nutrition, movement, and lifestyle habits most consistently associated with reaching old age in good health. They look at what centenarians tend to have in common, why healthspan matters as much as lifespan, and how strength, metabolic health, sleep, stress management, and social connection all play a role over time. Instead of chasing extreme longevity strategies or magic formulas, the conversation focuses on the small, repeatable habits that stack the odds in your favor, now and decades from now. For anyone interested in aging well and staying capable for the long haul. Black Iron Nutrition Book a Free Discovery Call Free Macro Calculator Free Downloads Black Iron Blog

Everyone loves to blame late night snacking on willpower, but the real reasons are way less dramatic and way more fixable. Christin, Brooke, and Chelsea break down why late night snacking shows up in the first place, from under-fueling and restrictive habits to stress, sleep, training demands, and plain old routines. They unpack the difference between being hungry and eating on autopilot, bust the myths about eating after a certain time magically turning into fat, and explain when nighttime snacks are actually supportive (especially for performance) versus when they're a signal something earlier in the day needs attention. This chat is practical, nuanced, and refreshingly non-judgmental, covering structure, hunger cues, stress management, habit stacking, and how to stop treating food like a reward or a moral test. If late night snacking feels chaotic, panicky, or loaded with guilt, this one's for you. Black Iron Nutrition Book a Free Discovery Call Free Macro Calculator Free Downloads Black Iron Blog

Setting goals is easy. Aligning those goals with your effort, capacity, and season can be tough. Ryann, Kelly, and Christin unpack what healthy expectations actually look like in a world obsessed with fast results, challenges, and highlight-reel progress. They dig into why so many goals stall out, how social media distorts reality, and what sustainable progress truly requires. The discussion covers working backward from big goals, choosing a primary focus instead of chasing everything at once, and recognizing when your current habits or lifestyle don't match what you're aiming for. There's a deep dive into seasons of life, why consistency with the basics beats novelty every time, and how non-scale progress often tells a more honest story than aesthetics alone. They also explore the role of support systems, coaching, and community, and why meaningful progress is rarely a solo effort. If you've ever felt like you're "doing everything right" but not seeing results, or like your goals keep resetting every few months, this is a grounded reminder that progress is built through alignment, not intensity. Black Iron Nutrition Book a Free Discovery Call Free Macro Calculator Free Downloads Black Iron Blog

Fasting gets marketed as a metabolic shortcut, a biohack, or a way to "trick" your body into burning fat. Reality check: it's none of those things. Morgan and Sabrina break down what fasting actually is (and isn't), how it affects blood sugar, insulin, glycogen, and fat use, and why burning fat isn't the same thing as losing body fat. They dig into why fasting can feel good for some people, where the perceived benefits often come from, and how hunger hormones adapt to eating windows over time. The conversation also covers when fasting can backfire (especially for athletes, high-stress humans, and anyone with performance goals) and why calorie balance, training quality, and sustainability matter far more than meal timing rules. No hype, no fear-mongering. Just physiology, context, and honest nuance so you can decide what actually makes sense for you.  Black Iron Nutrition Book a Free Discovery Call Free Macro Calculator Free Downloads Black Iron Blog

The scale moves. A lot. And most of the time, it has absolutely nothing to do with fat gain or loss. Morgan, Amanda, and Kelsey break down why day-to-day weight changes happen, what the scale reflects, and why it's such a poor standalone measure of progress. They unpack the drivers behind weight fluctuations: sodium, carbohydrates, stress, sleep, hormones, digestion, inflammation, and training load. And explain why these short-term changes don't tell you anything meaningful about your long-term progress. The conversation also digs into the mental side of the scale: how fixation can derail progress, when daily weigh-ins can be useful versus harmful, and when it's smarter to ditch the scale altogether. If you've ever spiraled over an overnight jump, felt confused by "doing everything right," or questioned your progress because of a single number, this episode will give you clarity, and hopefully some relief too. Black Iron Nutrition Book a Free Discovery Call Free Macro Calculator Free Downloads Black Iron Blog

Stress eating tends to show up when stress is high, food intake has been inconsistent or restcited, and coping skills are stretched thin. It's a pattern shaped by physiology, restriction, and the pace of modern life, not a personal failure. Maggie, Ryann, and Chloe unpack why stress eating is so common, how dieting and poor body image pressure pour fuel on the fire, and what helps reduce it without eliminating foods you enjoy. They cover the role of the nervous system, cortisol, sleep, blood sugar, and restriction backlash, along with practical strategies like the HALT check-in, planning enjoyable foods on purpose, stepping away from the pantry, and using stress relief tools that don't revolve around eating. If food often becomes the default response at the end of a hard day, this conversation offers a realistic, compassionate path forward, focused on habits and behavior change that hold up in real life. Black Iron Nutrition Book a Free Discovery Call Free Macro Calculator Free Downloads Black Iron Blog

Active recovery gets talked about a lot and misunderstood even more. Brooke, Acacia, and Jess Gordon break down what active recovery days are for, why so many people accidentally turn them into training days, and how that mindset can quietly stall progress, drive fatigue, and increase injury risk. They dig into what active recovery should (and should not) look like, how to spot when you're under-recovering, why recovery days still require proper nutrition, and how stress outside the gym changes what your body needs. From performance athletes to everyday gym-goers, this conversation reframes recovery as a tool for better training, not time off you have to "earn." If you're constantly sore, always tired, or feel like you're working hard but not moving forward, this might be the missing piece. Black Iron Nutrition Book a Free Discovery Call Free Macro Calculator Free Downloads Black Iron Blog Check Out Fe26 Strategy Session

January 1 comes with big expectations and very little energy. After weeks of disrupted routines, social overload, and "I'll deal with it in January" thinking, a lot of people don't feel refreshed... they feel behind and burnt out. This conversation meets that reality honestly. Brooke, Morgan, and Sabrina talk about what actually feeling your best looks like coming out of the holidays. Not a reset. Not a hard restart. Just a steady return to habits that support energy, digestion, training, mental health, and real life. They break down why January motivation dips, why overcorrecting backfires, and what consistency looks like when you stop chasing perfect plans. Daily movement without punishment. Eating enough without swinging between restriction and chaos. Boundaries, rest days, and routines that hold up when life gets busy. No detoxes. No heroics. No starting over. Feeling your best in 2026 is about stabilizing first, then building from there. You don't have to do everything all at once. Black Iron Nutrition Book a Free Discovery Call Free Macro Calculator Free Downloads

We've been conditioned to believe health has a look, and that if we don't match it, we must be doing something wrong. That assumption leaves a lot of people feeling like failures, even when they're showing up consistently and doing their best. Christin, Jess Gordon and Sam (RD) unpack why appearance is a poor proxy for health and how genetics, environment, mental health, access to care, and life circumstances all play a role in what health actually looks like for different people. The conversation breaks down the limitations of body composition as a metric, why social media distorts our perception of "healthy," and how focusing on behaviors > aesthetics creates a more realistic, compassionate, and sustainable framework for health. If you've ever judged your progress by the mirror, the scale, or someone else's body, this conversation offers a needed reframe. Black Iron Nutrition Book a Free Discovery Call Free Macro Calculator Free Downloads Black Iron Blog

Diet culture has never really been about health. Yet it's shaped how we think about food, bodies, and worth, often without our consent, and it keeps getting rebranded as something new. From calorie counting and purity culture to influencer wellness and weight-loss drugs, the message stays the same. In this conversation, Ryann, Joyce, and Chloe break down where diet culture actually came from, how it shows up today, and why shame, restriction, and thinness have never been reliable markers of health. They talk about language, marketing, social media, postpartum vulnerability, and what it actually looks like to opt out without giving up on performance, aesthetics, or long-term health.   Black Iron Nutrition Book a Free Discovery Call Free Macro Calculator Free Downloads Black Iron Blog Check Out Fe26 Strategy Session