If you’re tired, cranky, sore, not recovering, or wondering why your workouts feel harder than they should… there’s a good chance you’re simply not eating enough. This blog breaks down the most common signs of under-fueling, why it happens more often than people think, and how it impacts everything from your energy and focus to your hormones and performance.

We’re digging into the science of low energy availability, the real-world symptoms we see in clients every day, and the practical steps you can take to finally fuel your body the way it deserves. If you want better training, better recovery, and a better relationship with food, this is your starting place.

The holiday season can make it feel like alcohol is everywhere — and saying “no thanks” can feel harder than it should. In this episode, Morgan, Maggie, and Amanda break down why drinking ramps up this time of year, how alcohol actually impacts your sleep, stress, and performance, and how to navigate social pressure without overexplaining yourself. Whether you’re sober-curious, cutting back, or just want to feel better heading into the new year, this episode gives you real strategies to stay alcohol-free (or simply drink less) without missing out on the fun.

Sometimes the most productive thing you can do for your goals is take a break. Intentional diet breaks can support both your mental and physical health, helping you reset your mindset, restore energy, and ultimately make more sustainable progress. Learn when to take one, what it can look like in practice, and why stepping back doesn’t mean losing ground—it means building a better foundation.

For decades, fat got a bad rap—and we’re still undoing the damage. This post breaks down why your body needs fat, how it fuels endurance, supports hormones, and keeps you satisfied, and how to choose the right sources without falling for the “low-fat” hype. Because fat isn’t the problem—misinformation is.

Setting boundaries during the holidays can feel uncomfortable—but it’s also one of the most powerful things you can do for your physical and mental well-being. In this episode, Manders, Kelly, and Kelsey unpack how to navigate food, family, and social pressure while staying true to your goals. They share real-life examples, practical boundary-setting strategies, and mindset shifts to help you enjoy the season without guilt or burnout.

Your body’s hunger cues aren’t broken. They’re just misunderstood. Here’s what you need to know about leptin, ghrelin, and why no “leptin reset” smoothie is going to solve your appetite.

The holiday season is meant to be enjoyed, not endured. Here’s how to stay grounded, healthy, and happy without letting perfectionism or guilt take the wheel.

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. The Black Iron team breaks down the myths, the science, and the real-world benefits behind creatine supplementation.

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.

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.

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.

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.

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.

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.