Instagram story viewer> @_joycemurphy_> Posts

Joyce Murphy

@_joycemurphy_

3.4K

followers

1158

following

D A U G H T E R
Nutrition Coach @blackironnutrition
Apply to work with ME - Link Below 🌻
CF-L2 Trainer / Personal Trainer

POSTS STORIES REELS TAGGED

Are you eating enough?

Many people are quick to blame nagging health issues on their food habits and often rightfully so. But they’re more likely to pin it on over-eating when often the root of the issue is actually the opposite. Under-eating is VERY common. We’ve conditioned ourselves to believe that eating less = better life. The truth is that’s not always true. I know, I KNOW, this is the opposite of what you’ve believed your whole life! Eating too little is just as unhealthy as eating too much. Under-eating can start you on a downward spiral to issues that could be helped or could completely disappear if you ate more + enough food, including why you can’t seem to lose weight like you used to.

People under-eat for reasons like
* Chronic dieting
* Stress
* Fear of certain foods/food groups
* More active than you think
* Busyness

This you?

* Weight isn’t budging (a short-term, slow, and moderate caloric deficit can lead to sustainable weight loss; a too BIG caloric deficit done too often can prompt your metabolism to adapt in order to keep your body in a state of balance. Your body does not like major, drastic changes. It will make modifications to your hormones to reduce your overall caloric output.
* Feel shaky, dizzy, and anxious
* Can’t make it through your workout
* Low-energy/fatigue
* You can’t fall asleep (or stay asleep)
* Hungry all of the time
* Trouble concentrating, thinking with clarity, and coping with stress (you’re on edge)
* The temptation to overindulge is REAL and happens often
* Thoughts are totally consumed by food
* Get sick often
* Losing muscle
* Missing periods
* Cortisol levels are haywire
* Always cold
* Losing too much hair

“Enough” food is unique to you, your age, weight, activity level, your goals, history with food/dieting, and a few other factors. An online calculator just won’t be able to pick up on all of the details that make you YOU. The coaches at BIN can help you understand if you’re eating enough and help you start working your way back to a happy + healthy metabolism, moving towards your goals instead of standing still, better sleep, and a better mindset/relationship with food. @blackironnutrition by @_joycemurphy_

553

42

5 years ago

T H I R T H Y - F O U R by @_joycemurphy_

258

39

4 years ago

Get to know Coach Joyce! She specializes in our Beginner, Lifestyle, and Pregnancy & Postpartum programs and has helped over 200 clients achieve their nutrition and wellness goals.

Her coaching style in three words: supportive, understanding, and knowledgeable. Joyce is passionate about helping clients build a solid foundation in nutrition and set goals they can achieve and maintain as life evolves.

Swipe to learn more about her, discover what she loves, and apply to work with her on our website (link in bio)! by @_joycemurphy_

3

18

2 years ago

The habits you’re building for your “right now goals” are shaping what your body can do at 60, 70, and 80.

@ryannnicoleburke @_joycemurphy_ and @rachelkeele get into how to set goals that hold up over decades, not just the next few months. They cover why muscle loss can start in your 30s, what menopause means for muscle and bone, why power matters for the things you’ll want to keep doing, and how to build a strength routine you’ll stick to long-term.

Plus mobility, sleep, stress, how social connection fits into longevity, and why keeping your six month goal is fine as long as you build it with deep health in mind.

🎧 Listen on Apple & Spotify by @_joycemurphy_

3

1

12 days ago

Somewhere along the way, the internet decided your blood sugar going up after you eat is a problem. It isn’t! That’s your body doing exactly what it’s built to do.

@mayday1320 @_joycemurphy_ and @morganvoz break down the confusion around insulin resistance, continuous glucose monitors, and blood sugar spikes. They get into what’s actually normal versus what’s genuinely dysfunctional, why two healthy people can eat the same meal and get completely different glucose responses, and why chasing a perfectly flat line is both pointless and sometimes a red flag in itself. They talk through the fear-based content that gets rewarded online, why fruit is not the enemy, why insulin is not the enemy, and what actually matters for metabolic health.

Plus why a flat glucose curve can be hiding a serious problem, why most people wearing a CGM for fun are getting nothing useful out of it, and the genuinely boring stuff that moves the needle: muscle, movement, sleep, and a walk after you eat.

🎧 Listen on Apple & Spotify by @_joycemurphy_

3

1

16 days ago

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

@ryannnicoleburke @brookedahook and @_joycemurphy_ 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.

🎧Listen on Apple & Spotify by @_joycemurphy_

3

3

2 months ago

Every couple of years, diet culture puts on a new outfit and calls itself “healthy”. The same rules, shame, and insecurity-based marketing. Diet culture has never really been about health. Yet it’s shaped how we think about food, bodies, and worth, often without our consent.

@ryannnicoleburke @_joycemurphy_ and @chloemiz break down where diet culture came from, how it shows up today, why thinness has never been a reliable marker of health, and what it looks like to opt out without giving up on your goals.

You don’t need another reset in 2026. You need a way of eating, moving, and thinking that works in real life, for the rest of your life, so you can stop starting over.

🎙️ Listen to the full episode on Apple or Spotify by @_joycemurphy_

3

17

10 months ago

1. Our babies: 13 / 11 / 2
2. All we hear is “Kobe” all day
3. Car time is our favorite
4. We moved : )
5. GoGo christening the new walls
6. Moving with a toddler
7. Rolling with the homies
8. GoGo loves playing to Sir Duke. Stevie Wonder is for the kids
9. Mom + Dad
10. Shenanigans
11. “Daddy playing drums please” by @_joycemurphy_

191

21

2 years ago

Another sample day of eating, this time from coach @_joycemurphy_. Joyce is currently eating and training to maintain muscle mass and also to have plenty of energy for the daily demands of life.

Since the goal with sharing is inspiration and not duplication, we aren’t including detailed portion sizes or measurements in these samples. If you see something you like, you can adjust your portions accordingly to meet your individual daily nutrition needs!

Not sure how much you should be eating a day? Check out our free macronutrient calculator using the link in our bio, it’s a great place to start! by @_joycemurphy_

3

6

2 years ago

You're 2 ☀️ Nothing feels better than loving you by @_joycemurphy_

290

20

2 years ago

Year 2 ♥️ by @_joycemurphy_

124

20

2 years ago

So grateful that God trusts me with you 🤎 by @_joycemurphy_

168

6

2 years ago