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Nutrition Ashley Beaver Nutrition Ashley Beaver

So You Want to Consume Less Caffeine

In this blog post, we’re recapping the latest episode of Black Iron Radio, where coaches Maggie, Ryann, and Jess dig into a topic that hits way too close to home for most of us: caffeine. Whether you’re fueled by cold brew, pre-workout, or a 3PM energy drink, this episode explores what happens when that reliance goes unchecked. They break down how caffeine actually works, why more isn’t always better, and how to cut back without hating your life. If you’ve been feeling anxious, exhausted, or just wondering if your caffeine habit is helping or hurting, this one’s for you.

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Fitness, Nutrition Ashley Beaver Fitness, Nutrition Ashley Beaver

The Stress Story: Cortisol's Role in Your Health

In this blog post, we’re breaking down key takeaways from the latest episode of Black Iron Radio, where coaches Morgan, Ryann, and Jess tackle one of the most misunderstood topics in health: cortisol. From debunking TikTok wellness trends to sharing real-life experiences with hormone dysregulation, this conversation cuts through the confusion to explain what cortisol actually does, what happens when it’s out of balance, and how to support your body without gimmicks or guesswork. Whether you’re feeling burnt out, overstimulated, or just curious about how stress affects your health, this episode brings clarity—and evidence-based solutions—to the table.

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Fitness, Nutrition Ashley Beaver Fitness, Nutrition Ashley Beaver

Do You Really Need Supplements?

In this blog post, we’re breaking down key takeaways from our latest episode of Black Iron Radio, where Maggie is joined by registered dietitian Lauren Step and PhD candidate Chris to tackle a topic that’s often confusing (and sometimes overwhelming): supplements. From multivitamins and magnesium to creatine and greens powders, this conversation dives into when supplements are actually useful, when they’re not worth the hype, and how to avoid common pitfalls when navigating the supplement industry. Whether you’re an athlete, a health enthusiast, or just trying to cover your bases, this episode will help you make more informed—and safer—decisions when it comes to what you’re putting in your body.

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Nutrition Ashley Beaver Nutrition Ashley Beaver

Micronutrients 101: The Unsung Heroes of Your Nutrition

In this blog post, we’re diving into the biggest takeaways from our latest Black Iron Radio episode all about micronutrients—what they are, why they matter, and how they can completely change the way you feel. While macros tend to steal the spotlight, micronutrients are the behind-the-scenes heroes that keep your brain sharp, your energy up, your sleep solid, and your immune system strong. Coaches Amanda, Sabrina, and Lauren (one of our RDs) break down the difference between fat- and water-soluble vitamins, signs of deficiency, when to supplement, and how to boost your intake without overcomplicating your life.

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Nutrition Ashley Beaver Nutrition Ashley Beaver

Collagen Protein: What you need to know about the supplement

The fitness and nutrition industry is constantly pushing to add more and more supplements to your regimen. A lack of knowledge on the consumer end, combined with marketing campaigns that aren’t telling you the full story, can lead to confusion and misinformation about what you should and should not be taking for your health. One of those supplements that can be quite confusing to understand is collagen protein. What is it? What are the benefits? What is the difference between collagen and protein supplements like whey? I hope that I can answer a few of those questions for you.

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Nutrition, Fitness Ashley Beaver Nutrition, Fitness Ashley Beaver

Which Supplements Are Worth The Money?

This is a question I get weekly and its a good question! It’s hard to sift through all the adds on social media and see what’s truly important.

I want to start this off by saying if your nutrition, sleep and hydration are not on point, supplements aren’t going to be doing ya much good. Supplements are just that, to supplement the things you are missing from your diet and lifestyle.

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Nutrition Ashley Beaver Nutrition Ashley Beaver

Should you be supplementing creatine?

Probably. Creatine is popular in strength athletes but it does so much more. Creatine is produced by your body and found in foods like meat and fish. Creatine is a combination of different amino acids and helps produce energy!

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