Embracing the Heat: How Summer Training Makes You Faster

Embracing the Heat: How Summer Training Makes You Faster

If your pace fell off a cliff the second it got hot out, you're not losing fitness. You're adapting! Amanda, Chelsea, and Dr. Chris break down the summer slowdown, the very real reason your easy runs suddenly feel brutal and your heart rate spikes for no obvious reason. They get into what is actually happening in your body when you train in the heat, why it is diverting resources just to keep you alive, and why pushing through it is one of the most effective things you can do for your fall race season. Plasma volume expansion, improved sweat response, glycogen sparing, and why heat training works a lot like showing up to a lighter planet after training on a heavier one. Slower in the summer does not mean less fit. It means you are handling a whole extra set of challenges, and building something that pays off when the temperature drops. Black Iron Nutrition [https://www.blackironnutrition.com/] Book a Free Discovery Call [https://www.blackironnutrition.com/schedule-a-call] Free Macro Calculator [https://www.blackironnutrition.com/free-macro-calculator] Free Downloads [https://www.blackironnutrition.com/freebies] Black Iron Blog [https://www.blackironnutrition.com/blog]

So You Want To Stop Falling for Nutrition & Fitness Misinformation

We have more health information available to us than ever before, and somehow people are more confused than they have ever been. Amanda, Chris (PhD exercise science), and Jess Gordon get into why nutrition and fitness misinformation spreads so easily, what makes it so believable, and how to build a better filter without getting an advanced degree. They cover why "doing your own research" on PubMed can actually give you a false sense of confidence, why simplicity almost always beats truth online, how fear and urgency get used to sell you things, and the specific red flags that should turn your BS meter on. Blue check marks, letters behind a name, always and never statements, and the toxic ingredient headlines that make everyone clutch their pearls. Nobody here is telling you to stop learning online. They are just handing you a sharper filter for what you find! Black Iron Nutrition [https://www.blackironnutrition.com/] Book a Free Discovery Call [https://www.blackironnutrition.com/schedule-a-call] Free Macro Calculator [https://www.blackironnutrition.com/free-macro-calculator] Free Downloads [https://www.blackironnutrition.com/freebies] Black Iron Blog [https://www.blackironnutrition.com/blog]

Cutting Back on Alcohol: What to Know and What to Try

Alcohol consumption in the US just hit its lowest point in nearly 90 years, and the conversation around drinking has gotten a lot more nuanced. Ryann, Sabrina, and Nic get into why people are drinking less, what is actually driving the change, and what the growing market of alcohol alternatives looks like for people who still want something in their hand at a social event. They cover the real impacts of alcohol on sleep, recovery, performance, and mental health, how to think about it if you have a complicated family history with it, and why there is a meaningful difference between not drinking and demonizing people who do. Plus a breakdown of the actual alternatives, which ones are worth trying, which ones are mostly marketing, and how to figure out what actually fits your lifestyle. Black Iron Nutrition [https://www.blackironnutrition.com/] Book a Free Discovery Call [https://www.blackironnutrition.com/schedule-a-call] Free Macro Calculator [https://www.blackironnutrition.com/free-macro-calculator] Free Downloads [https://www.blackironnutrition.com/freebies] Black Iron Blog [https://www.blackironnutrition.com/blog]

So You Want to Improve Your Body Comp Without Sacrificing Performance

Wanting to change your body composition as an athlete is common. Knowing how to do it without tanking your performance is a different story. Krissy, Kelly, and Kelsey get into what body recomposition means for performance, why being your leanest is almost never the same as performing your best, and why the slower and less dramatic the process is, the better. They cover how to periodize your nutrition around your training season, what a realistic body recomp timeline actually looks like, why performance does not improve infinitely as body fat decreases, and why the athlete you are comparing yourself to on social media has probably been training for ten-plus years to look that way. This one is specifically for people who train for a purpose. If your primary goal is performance, this conversation will change how you think about the relationship between your body and your sport. Black Iron Nutrition [https://www.blackironnutrition.com/] Book a Free Discovery Call [https://www.blackironnutrition.com/schedule-a-call] Free Macro Calculator [https://www.blackironnutrition.com/free-macro-calculator] Free Downloads [https://www.blackironnutrition.com/freebies] Black Iron Blog [https://www.blackironnutrition.com/blog]

Deep Dive on Sleep Hygiene: Past Tips & New Hacks

You already know you should be sleeping more. This episode is about actually making it happen. Morgan, Ryann, and Nic get into both the fundamentals you need to have in place and the newer research most people have not heard yet. They cover why poor sleep does more damage to your nutrition progress than a bad diet day, what your circadian rhythm actually is and why wrecking it on weekends is basically giving yourself jet lag on purpose, and the surprising research on hot showers before bed. Plus mouth taping, temperature regulation, why the little standby light on your TV might be ruining your sleep, and what social jet lag is doing to your body even when you think you are catching up on rest. This one is dense with good science, and still very funny. Black Iron Nutrition [https://www.blackironnutrition.com/] Book a Free Discovery Call [https://www.blackironnutrition.com/schedule-a-call] Free Macro Calculator [https://www.blackironnutrition.com/free-macro-calculator] Free Downloads [https://www.blackironnutrition.com/freebies] Black Iron Blog [https://www.blackironnutrition.com/blog]