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_joycemurphy_

@_joycemurphy_

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D A U G H T E R
Nutrition Coach @blackironnutrition
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CF-L2 Trainer / Personal Trainer

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Fueling for a heavy squat session and fueling for a 4-hour ride shouldn’t look the same.

Different workouts rely on different energy systems, so what you eat before training, how much, and when should shift based on what you’re about to ask your body to do. Swipe through for how to fuel before endurance sessions, strength training, and functional fitness/HYROX, plus a simple timing framework based on how long you have before you start.

The best pre-workout meal is the one that matches your session, your digestion, and the foods you tolerate well. Trial-and-error is the name of the game!

Full peri-workout nutrition breakdown from @mayday1320 on the BIN blog!

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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

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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

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Moments ✨🩷

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Watching someone you love struggle with a habit that’s hurting them is really hard. The instinct is to fix it, but that’s almost never what helps.

@mayday1320 @_joycemurphy_ and @jess.r.gordon get into the psychology of supporting someone else’s health goals, especially when that person isn’t ready yet. They talk about why “have you heard the good word about protein” tends to backfire, why the people closest to you hear your concern as “I want you to be different,” and the difference between someone who’s asked for help and someone you’re trying to change before they’re ready.

Plus why information is almost never the missing piece, why people don’t drop a habit until they’re getting nothing out of it anymore, the stages of change, and the one question to ask yourself before you say anything: am truly I helping them, or just trying to relieve my own discomfort?

🎧 Listen on Apple & Spotify

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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

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

@krissyclimbs @ryannnicoleburke @_joycemurphy_ and @chelseamyntti 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.

🎧Listen on Apple or Spotify

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Perfectionism with nutrition is one of the fastest ways to make sure nothing sticks.

@ryannnicoleburke @_joycemurphy_ and @jess.r.gordon get into where the pressure to be perfect comes from, why restriction works about as well as holding a beach ball underwater, and what balanced nutrition looks like when you’re a real person with birthday parties, travel, and a life. They talk about the on track/off track language that signals a spiral is coming, why the story you tell yourself after the cookies matters more than the cookie, and how flexibility gets you to your goals faster than rigidity ever will.

Plus a conversation about the fear that being flexible means giving up on your goals, why “I’ll do it for 30 days” is usually a red flag, and why you can have a treat every day and still make progress.

🎧Listen on Apple or Spotify

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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.

@morganvoz @_joycemurphy_ and @jessicamsaxon 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

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Applications are open until July 15th!

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The scale is capable of doing exactly one thing well: telling you your relationship to gravity. And yet it is still the first place most people look to decide if any of this is working.

@ryannnicoleburke @christin_panchik and @_joycemurphy_ talk about what progress looks like when you stop letting the scale be the only thing that counts. They get into the non-scale wins that show up in clients who are doing everything right, why the goal weight you have in your head is probably more arbitrary than you realize, why a bigger body is not a less healthy body, and how shifting your focus to habits and deep health is what actually makes any of this sustainable long term.

🎧Listen on Apple or Spotify

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If you’ve ever wondered why you can be a disciplined, structured person in most other areas of your life and still feel completely out of control around food the second you try to lose weight, this episode explains a lot.

@mayday1320 @christin_panchik and @_joycemurphy_ get into the psychology of dieting and what is actually happening in your brain during a calorie deficit. They cover the key hormones driving hunger, cravings, and motivation, why the longer and harder you diet the worse it tends to get, and why the cycle of starting over keeps reinforcing itself. They also get into the Minnesota Starvation Experiment and why its findings are more relevant to modern diet culture than most people realize.

This is not an episode about willpower. It is an episode about biology, and why understanding it changes everything about how you approach fat loss.

🎧Listen on Apple or Spotify

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