All Episodes

So You Want to Improve Your Body Comp Without Sacrificing Performance

So You Want To Get Comfortable Being Uncomfortable

Celebrating Non-Scale Wins

So You Want To Eat Healthy While Road Tripping

Rewriting the "Summer Body" Story

So You Want To Enjoy Dessert Without Guilt

Why Quick Fixes Fail: The Psychology of Dieting

So You Want To Crush Your First Competition

What Happens When Your Identity Gets Too Wrapped Up In Being Fit or Strong

So You Want To Learn More About Back Health

Stress Eating vs. Stress Movement: Rewiring Your Stress Response

So You Want To Rebuild Your Confidence After Weight Gain

Hybrid Training: Balancing Endurance & Strength

So You Want to Stop Starting Over Every Week, Month, or Year

Protein Variety: Beyond Chicken & Shakes

So You Want To Build Better Breakfasts

Examining Diet Trends: The Science Behind Today's Most Popular Diets

So You Want To Stretch & Mobilize More

Sodium & Potassium: The Forgotten Electrolyte Balance

So You Want To Train for Your First Triathlon

Identity Shift: Seeing Yourself as an Athlete at Any Size

So You Want To Feel Strong for the Next Decade

Massage Guns, Saunas, & Ice Baths: What's Worth the Hype?

So You Want To Get More Steps in Your Workday

The Role of Play in Fitness: Sports, Games, & Fun Movement

So You Want To Stay Consistent While Traveling

Common Period Side Effects and How to Manage Them

So You Want To Get Pregnant

Aging & Recovery: How to Adapt as You Get Older

So You Want To Build Habits That Actually Last

The Limits of Nutrition Coaching: Red Flags We Can't Ignore

So You Want To Cook More At Home Without Hating It

Relative Energy Deficiency in Sport (RED-S)

So You Want To Improve Your Body Image

Getting 7-9 Hours a Night is the Guideline, But Not Everyone's Reality

So You Want To Stop Overeating on the Weekends

Exercise Snacks: The Big Impact of Small Bursts

So You Want To Understand Your Wearable Data

How Social Connection Improves Your Health

So You Want to Try Competitive Fitness: CrossFit & HYROX

The Hidden Trimester: Real Talk on the 4th Trimester

So You Want To Stop Comparing Yourself to Others

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

So You Want To Stop Snacking Late at Night

Healthy Expectations: Aligning Your Goals with Your Effort and Reality

So You Want To Know More About Fasting

Understanding Weight Fluctuations: Why the Scale Moves and What Really Matters

So You Want To Stop Stress Eating

What Active Recovery Days Should Actually Look Like

So You Want To Feel Your Best in 2026

Beyond Aesthetics: Why Appearance Doesn't Reflect Health

So You Want To Ditch Diet Culture in 2026

Using GLP-1s? Nutrition Still Determines the Outcome

So You Want To Work With Black Iron in 2026

Using Fiber to Support Digestion, Energy, & Health During the Holidays

So You Want To Focus on Performance Instead of Fat Loss in 2026

Heart Health Helpers: Using Nutrition & Movement to Keep Blood Pressure Happy

So You Want To Model Body Positivity for Your Family

Seasonal Sleep: How to Protect Your Rest During the Holiday Hustle

So You Want To Try Winter Sports to Fight SAD

Everyday Movement: Strategies to Increase NEAT

So You Want To Stay Active Through Holiday Travel & Chaos

Eating Enough: Nutrition to Support Energy, Focus & Recovery

So You Want To Be Alcohol-free This Holiday Season

Diet Breaks for Mental Health — Are They Helpful?

So You Want To Train For Something During The Holidays

Fat Isn't the Enemy: How to Choose Healthy Fats

So You Want To Set Some Boundaries This Holiday Season

Understanding Leptin & Ghrelin: Your Hunger Hormones Explained

So You Want To Make Better Choices This Holiday Season

All About Creatine: Benefits Beyond Strength

So You Want To Support Your Mental Health Through Menopause

Eating for Brain Health: Nutrition to Support Focus & Memory

So You Want To Do A Half or Full Ironman

Sleep & Gains: How Rest Shapes Your Results

So You Want to Improve Your Bone Health

The Truth About Metabolism: Busting Slow-Metabolism Myths

So you want to transition from a deficit to maintenance

Protein Timing: Does When You Eat It Actually Matter?

So You Want to Manage Sleep Deprivation With a Newborn

Food Noise: What It Is and How to Quiet It

So You Want To Try Working With A Nutrition Coach

Upgrading Your Plate: How to Improve Your Food Quality

So You Want To Gain More Muscle

High-Volume Eating: How to Eat More While Staying on Track

So You Want to Manage Gestational Diabetes

Behind on Hydration? Here's Why It Matters

So You Want to Compete Without Attaching Your Worth to the Result

Exploring Climate-Friendly Eating

So You Want More Energy for Life, Work & Training

The Night Shift Nutrition Game Plan

So You Want to Stop Tracking Macros

Perimenopause, Menopause, & Muscle: Why Lifting Is Your Best Friend

So You Want to Prevent Training Burtout

Snack Smarter

So you want to improve your digestion

The Fiber Fix: Why You Need More and How to Get It

So You Want to Nail Your Competition Day Nutrition

Reverse Dieting: The Missing Piece for Long-Term Success

So You Want To Dial In You Pre, Intra, & Post Training Nutrition

The Protein Puzzle: How Much Do You Actually Need?

So You Want to Waste Less Food

Introducing Fe26

So You Want to Be a Morning Person

Hangovers & PR's: How Alcohol Messes with Your Gains

So You Want to Start Lifting Again Postpartum

Your Hormones Aren't Broken, But That Advice Might Be

So You Want to Start Tracking Macros

Cravings 101: Why They Happen & Managing Them Without Deprivation

So You Want To Try a New Sport in Your 30s, 40s, or 50s

Cardio vs. Lifting: Which One Should You Prioritize?

So You Want to Consume Less Caffeine

The Stress Story: Cortisol's Role in Your Health

So You Want To Train Through Pregnancy

Maintain to Gain: The Secret Sauce Before Weight Loss

So You Want To Eat Different Than Your Partner or Family

From Bump to Baddie: Ditch the Bounce-Back Myth

So You Want to Consistently Hit Your Protein Goal

Why Baking is Good for the Soul

So You Want to Stay Injury Free

You Don't Have to Earn Your Food with Exercise

So You Want to Eat Healthy on a Budget

Life with Autoimmune Disease

Meet Coach Jess Saxon

So You Want to Train for Multiple Sports at Once

Do You Really Need Supplements?

Meet Coach Jess Gordon

So You Want to Improve Your Body Composition

Body Positivity vs. Body Neutrality

So You Want to Strengthen Your Pelvic Floor & Core

Micronutrients 101

So You Want to Consume Less Alcohol

Why Fitness & Athleticism Aren't a "Look"

So You Want to Start Running Again Postpartum

Let's Talk About GLP-1's

So You Want to Ditch the "All or Nothing" Mindset

Finding Joy in Movement and Food

So You Want to Maximize Recovery Days

Breaking Up With Food Guilt (For Good)

So You Want To Manage Stress Better

Meal Planning & Prepping for the Busiest of Folks

So You Want to Run Your First Marathon

Nutrition Is Simple, But Simple Doesn't Mean Easy

So You Want To Be A Nutrition Coach

The Power of Carbs

So You Want To Survive Eating in the First Trimester

Food is More Than Just Fuel

So You Want To Break Up With the Scale

Exercise and Your Milk Supply

So You Want to Make it to the CrossFit Games

When It's Time to Work with a RD, LDN, or CNS

So You Want to Start Sleeping 8 Hours a Night

Latin Diet Culture Norms & Fears

So You Want to Perform at Altitude

Deficit Decisions: How To Time Your Cut

So You Want to Run 100 Miles

Peak Performance & Peak Wellness Are Mutually Exclusive

New Year, Lasting Habits

Restrictive Fad Diets are a Waste of Time

Traveling Without Losing Progress

Navigating Nutrition at Holiday Parties

Mindful Eating at Thanksgiving

Building a Healthy Relationship with Food

What Your Hunger Cues Are Telling You

Getting a Holiday Head Start

Practicing What We Preach Can Be Easier Said Than Done

Navigating Halloween Treats Guilt-Free

BONUS Episode: Chriscast 4 - Introducing Tier 1 Supplements

Building a Balanced Plate

Balancing Lifestyle Choices – Alcohol & Eating Out

To Macro or Not to Macro

Chriscast 3 - Hydration

Defining "Consistency" in Nutrition

Chriscast 2 – Sample Size & Effect Size in Research

Creating a "Bare Minimum" Plan For Days "Optimal" Isn't An Option

Chriscast 1 – The Relationship Between Exercise & Burning Fat

Macro Myth Busting

P&P C-Section Series Part 3: Answering Your Questions

P&P C-Section Series Part 2: Emergency C-Sections

Black Iron Summer Run Club

Gut Health & Digestion Part II

P&P C-Section Series Part I: Planned C-Sections

Gut Health & Digestion Part I

How Nutrition, Food Relationships/Views & Body Image Change Over Time

Preparing for the Crossfit Open

Measuring Body Fat

Hitting the Gas & Pumping the Brakes with Kels, Kelly, and Morgan

Food Planning & Prep 101

Breaking Down Black Iron Training

Breaking Down the Black Iron New Year Challenge

Meet Coach Diana

Let's Talk About Stress Eating

Using Food Journaling & Apps to Improve Your Nutrition

Simplicity + Consistency = Results

Weight Fluctuations

Nutrition For Crossfit

Client Interview: Rachael

Running Nutrition

Mindest and Nutrition for Weightlifting

Powerlifting Nutrition

Interpreting Studies & Research for Dummies

Meet Coach Chloe

Meet Coach Joyce

Meet Coach Margaux

Meet Coach Carly

Meet Coach Ryann

Meet Coach Kirstie

Meet Coach Manders

Meet Coach Sabrina

Meet Coach Lauren

Meet Coach Ashley

Meet Coach Kelly

Meet Coach Amanda

Meet Coach Maggie

Meet Coach Maria

Meet Coach Morgan

Meet Coach Chris

Meet Coach Nicole

Meet Coach Kels

Releasing the Burden of "Should"

Accepting the Body You're In

Growing Through the Turmoil

Managing Your Expectations

The Best Cure for Winter Blues is Alpine Sports

All About Periodization

How to Not Stress About Thanksgiving

If You're Sick, Don't Push It

Yo-Yo Dieting is Just Short Term Futility

So You Can't Go Full Send. Now What?

BONUS: Towards a Flexible Training Model

What is the Difference Between Refeed Days, High Volume Days, Carb Cycling and Diet Breaks?

Our Client Amanda's Journey of Extremes

Introducing Sam Lazar

So Which Supplements Are Actually Worth It?

Nicole R. and Joyce on Always Finding the Joy in Motherhood

Chelsi and Courtney are Sleep Evangelists

BONUS: Why Should You Eat Before Working Out?

Maggie and Manders on Using Discipline to Gain Confidence

Maria and Jay on Supporting Each Other Through Every Journey

BONUS: Train Low, Compete High

Lauren S. and Nicole N. on Navigating Nutrition in the Office

Quiana and Ryann on Rejecting Diet Foods

Ashley and Kirstie on Growing Out of Competing

Kels and Kel on Being Friends and Competition in the CrossFit Games

Emi and Diana on Why Appearance is Not a Good Indication of Health

Bonus Episode: Why Is Weight Loss So Difficult to Maintain?

Maria & Whitney on Using Fitness to Get the Most Out of Life

Carly and Morgan on Training with Food and Fuel

Margaux & Sabrina on Decoupling Performance From Looks

BONUS EPISODE: The Best Way to Mix Cardio and Strength Training

Tips and Tricks for Moving Your Body During Temperature Extremes

Tips and Tricks for Spontaneous Trips

Are Fitness Trackers Accurate? (BONUS EPISODE)

How to Guesstimate

Navigating Nutrition with Children

BONUS: Do Fake Sugars Cause Cancer?

Does Cardio Really Kill Your Gains (+ Introducing Black Iron Tactical)

Life Happens. Here's How to Make Adjustments When Things Don't Go as Planned

BONUS EPISODE: Study of the Week- TDEE Across Lifespan

IVF

Therapy is the Answer

The One Trick For Weight Loss Doctors Don't Want You To Know (Or, How To Read Research)

Hello, We Are Neurodivergent

Getting Out of Your Comfort Zone with Hannah Liffers

We Are FRUSTRATED

Nutrition for All Stages of Life with Our Client Abbey

Pushin' Pee

Life After College Athletics

Staying on Track While Traveling

Build Yourself a Community

Our 100th Episode!

Body Image in the Outdoors

How BIN Started

Fitness During a Pregnancy

Making Big Changes with Our Client (and Friend!) Jess

Dealing with Gym Anxiety

Nutrition Primer 2.0

Episode 93: Blood Sugar Regulation

Episode 92: Training For Performance When Your Goal is Weight Loss

Episode 91: Self-Advocacy and Growing Into a New Identity

Episode 90: Dealing with Unsupportive People

Episode 89: All About Protein

Episode 88: Fad Diets Throughout History

Episode 87: Investing In Yourself

Episode 86: A Lot of Us Have High Cortisol; Here's How to Deal With It

Episode 85: What is Hypertrophy?

Episode 84: Mastering the Basics is the Best Way to Be Successful

Episode 83: Dialoguing with Your Coach

Episode 82: How Upbringing Influences Dietary Habits

Episode 81: Navigating Shift Work

Episode 80: Managing Priorities as a Mom

Episode 79: Things You Can Do to Maximize Your Recovery

Episode 78: Cleaning Up Your Digestive Habits

Episode 77: How to Deal with Low Appetite

Episode 76: Can You Gain Muscle/Strength in a Deficit?

Episode 75: Grief and Stress Responses

Episode 74: Why You Should Have a Coach When You Are Pregnant

Episode 73: The Black Iron Approach(es) to Training

Episode 72: Why We Do Things The Way We Do Them

Episode 71: Pandemic Mental Health Check In

Episode 70: The Pillars of Recovery

Episode 69: The Goal Is Not To Track Forever

Episode 68: The Fourth Trimester

Episode 67: What and How Much Food to Bring on a Hiking Trip

Episode 66: All About Fats

Episode 65: BIN Performance Team Q&A

Episode 64: What We Wish We Had Known During Pregnancy

Episode 63: Consistency Over Perfection

Episode 62: The "Grind Never Stops" Mentality Might Be Slowing Your Progress

Episode 61: Food Intolerances vs Allergies

Episode 60: Stories From the Trail-Women's Empowerment

Episode 59: Athletics vs Aesthetics

Episode 58: Talking Obesity

Episode 57: Communicating Your Goals

Episode 56: Getting Out of a Food Rut

Episode 55: Food Accessibility and Respecting Cultural Preferences

Episode 54: Hey, You MIght Be Overtraining

Episode 53: Women's Bodies Throughout History

Episode 52: Training Through Pregnancy

Episode 51: The Gut-Mind Health Connection

Episode 50: Exercising While On Your Period

Episode 49: PCOS

Episode 48: Performance Nutrition

Episode 47: Returning to Health from Autoimmunity

Episode 46: Making Small Changes to Achieve Big Changes

Episode 45: STRESS

Episode 44: Mythbusters (Pt 1)

Episode 43: Dealing With Body Image in Children

Episode 42: How to Navigate Nutrition With a Partner

Episode 41: Changing Mindset & Goals

Episode 40: Body Image

Episode 39: The Little Wins

Episode 38: From Client to Coach

Episode 37: Training Through the Pandemic as a Strength Athlete

Episode 36: Big Picture Energy with Coach Zach

Episode 35: Hypothalamic Amenorrhea

Episode 34: Going Vegan with Marcus

Episode 33: Pregnancy

Episode 32: Making the Most of It with Coach Nicole

Episode 31: About Your Period

Episode 30: How to Get Hired at BIN

Episode 29: You Might Need a Coach If

Episode 28: Stop Treating Your Vegetables As an Afterthought

Episode 27: The Business of Business

Episode 26: The Emotional Toll of Autoimmune Disorders

Episode 25: Tracking is Just Food Journaling

Episode 24: Fellas, Let's Talk About Body Dysmorphia

Episode 23: Autoimmune Disorders

Episode 22: Sleepy Time Pt 2

Episode 21: Sleepy Time!

Episode 20: Our Daily Struggles

Episode 19: Introducing Client Types

Episode 18: Our 2020 Giveaway

Episode 17: Krissy Back, Baby!

Episode 16: Training Through Injury

Episode 15: Mindset Control

Episode 14: Traveling Well

Episode 13: Wellness

Episode 12: On Food Guilt

Episode 11: Q and A #1

Episode 10: Different People Need Different Things, Silly

Episode 9: Gotta Get Ya Weight Up

Episode 8: Competition Cutting

Episode 7: I Put My Cut Down, Flip It and Reverse It

Episode 6: Earning a Cut

Episode 5: The Scale (gasp!)

Episode 4: Nutritional Therapy

Episode 3: Nutrition Primer

Episode 2: The BIN Approach to Nutrition

Episode 1: Welcome to BIN Radio!