Black Iron Nutrition

Comparison itself isn’t the problem. It’s that you’re comparing yourself to something fake and not even realizing it!

Ryann Burke NASM-CSNC, PNL1, UESCA Brooke Peragine (Haas) and Joyce Murphy get into how social media reshapes your body image, why the algorithm isn’t showing you what you love but what you can’t look away from, and how the whole machine is built to convince you something is wrong so there’s always something to sell you. They get into everything that gets left out of the picture: the influencer on peptides selling you an eight-week plan, the spotless-house mom who has a nanny and a cleaner, the pro athlete whose full-time job is training six hours a day.

Plus why nobody normalizes the normal anymore, how curating your feed protects your peace, why even the people posting the content are performing a version of themselves, and a real reminder that your body has nothing to do with your worth.

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Sports drink mixes and gels seem simple and kind of overpriced. But there’s some science and engineering packed into those little pouches!

When you’re training, your gut can only absorb so much carbohydrate at once because it pulls carbs in through transport proteins that have a hard ceiling. Push past that ceiling with a single carb source and the extra just sits there, making you feel terrible. This is why good sports nutrition products combine glucose and fructose. They take different routes into your bloodstream, so you open two doors instead of one, and can take in more per hour without wrecking your gut.

Also… sodium does more than replace what you sweat out. It actually helps you absorb the fluid and carbs you’re taking in, so it’s not just there to top off what you’re losing.

Once you’re going really long/far, gels and drink mix alone can stop being realistic. Solid food has a place in these distances, but digests slower. So the harder you’re pushing, the more you want to lean on the fast stuff!

And none of this is set in stone, your gut adapts to what you consistently ask of it. So the more you practice, the more you can handle when it matters most.

Post by Amanda Andolino (and not sponsored by Big Maltodextrin😜)

You can care about your own nutrition and still raise a kid with a healthy relationship to food. The two aren’t in conflict. The language you use is what makes the difference.

Amanda Andolino Christin Panchik and Kelly (Baker) Shirley come at this from three stages of parenthood: hoping to start a family, brand new mom, and mom of a two who now copy everything she does. They talk about how to pursue your goals in front of your kids without passing down the food guilt so many of us grew up with. How you talk about what you’re doing, not the fact that you’re doing it, is what your kids actually absorb.

Plus why kids aren’t born with food guilt, why you don’t have to hide your habits, how to catch a good habit quietly turning into a restrictive one, and why the energy you bring to food matters as much as the words.

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Everything about this race sucks, but Kat’s fueling didn’t! This was the first time she’s really put effort into race nutrition and she crushed it.

We kept her carb load pretty modest going in, then laid the whole race out hour by hour in the app with the products (and amounts) she’s been practicing with on long runs. She stuck to it the whole way and got 3F🥉!

PROUD OF YOU kat 🫎🏃‍♀️⛰️🤍! And excited for what’s next!

Full carb load and race plan details in the slides.

Coach: Krissy Mae Harclerode

We made a whole episode about how we shop Costco, plus a free guide so you don’t have to take notes.

Krissy Mae Harclerode Ryann Burke NASM-CSNC, PNL1, UESCA Joyce Murphy and Chelsea Myntti break down how they actually shop the warehouse: the proteins, carbs, fats, and snacks that end up in their carts every time, the stuff that seems like a deal but goes bad before you finish it, and how they keep it all organized once they get home.

They get into shopping for one versus feeding a family of five, the app trick that builds your list in about thirty seconds, why you shouldn’t go in hungry, and the bulk buys that aren’t worth it.

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It’s hot. You’re not slower because you got soft, you’re slower because your body is running two jobs at once and survival wins every time. So here’s some tips and tough love from our coaches on getting through it!

The athletes who come back strongest are not the ones who heal the fastest. They’re the ones who respect the biology and rebuild with patience.

Amanda Andolino Whitney Lauren Dr. Whitney Doiron, PT, DPT and 🤍𝐉𝐞𝐬𝐬𝐢𝐜𝐚 𝐌. 𝐒𝐚𝐱𝐨𝐧 🤍 get into why you genuinely cannot cheat code injury recovery. They break down the phases of tissue healing and why different tissues heal on wildly different timelines, why “when can I train again” is the wrong question, and why so many people re-injure themselves the second they start feeling better. They cover the shift from RICE to PEACE and LOVE, why medical clearance is not the same as being ready, and why the way you talk about your injury actually changes how your brain perceives it.

Plus why you can PR without getting any stronger, how to keep your identity intact while you heal, and why the comeback was never about proving how tough you are.

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Your gut is trainable! If your event relies on fueling, your ability to take in carbs while you’re moving is a performance variable. And just like the rest of your body, it adapts to training.

Gut training is the process of teaching your digestive system to tolerate and absorb more carbohydrate and fluid during exercise. Under the hood, your body ramps up the intestinal transporters that move carbohydrate into your bloodstream (SGLT1 for glucose, GLUT5 for fructose). You empty your stomach faster, absorb more, and keep digesting at higher intensities instead of letting fuel sit there sloshing around.

Skip this and you get caught in one of two ditches! Take in too much your gut isn’t ready for and you’re dealing with bloating, nausea, cramping, and missed targets. Take in too little and your glycogen drains, pace drops, effort climbs, and you hit the wall. Neither one cares how fit you are!

Practice race nutrition during training. Use the same products and timing you’ll use on race day, and notice how heat, duration, and intensity change what you can tolerate.

Train your gut outside of training too. Eating enough carbohydrate day to day keeps your gut adapted to processing it. A “train low, race high” approach backfires, because your gut can’t suddenly handle on race day what you’ve spent weeks avoiding.

Nothing new on race day. Practice your fueling as often as you practice your sport, and build gradually.

Your gut is trainable, and now you know it! Put in the effort and it stops being the thing that falls apart and starts being the thing that carries you home.

Post by Amanda Andolino

Many of the best coaches have a formal education, many of them do not. The point is that a degree isn’t necessarily the thing that makes them so good.

Krissy Mae Harclerode Christopher Bonilla, PhD and Ryann Burke NASM-CSNC, PNL1, UESCA come at this from completely different backgrounds. They get into what makes a great coach, why formal education can overkill for many goals, when you genuinely do need someone with specialized credential, and the red flags that should make you think twice when looking for a coach.

Plus a conversation about why communication is the entire job, why zero certifications after years in the industry is a warning sign, and why the coach who has lived your specific struggle is sometimes worth more than the one with the fanciest resume.

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The goal isn’t just to raise healthy kids, but to raise adults who can walk into a room full of food choices and trust themselves.

Morgan Voz | Certified Nutritionist Joyce Murphy and 🤍𝐉𝐞𝐬𝐬𝐢𝐜𝐚 𝐌. 𝐒𝐚𝐱𝐨𝐧 🤍 get into how the way you talk about food and movement in front of your kids shapes their relationship with both for the rest of their lives. They talk about the food rules they grew up with, why restriction almost always backfires, how to give kids buy-in instead of just telling them to eat their broccoli, and why working with your kid’s temperament beats forcing them into a box.

Plus a real conversation about parent guilt, unlearning the stuff you thought was required, handling the unsolicited advice from grandparents and grocery store strangers, and why nobody knows your kid the way you do.

🎧Listen on Apple or Spotify