STRONG. BRAVE. EMPOWERED BY IRON.

Empowered by Iron is a podcast created by & for female strength athletes.

From training, nutrition, recovery, and mindset to guest interviews and (our new series) Experts of Iron, Empowered by Iron is THE podcast resource for female strength athletes looking to get strong.

Empowered by Iron has a new home! Check out our parent company, Female Strength Academy, for more resources, to learn more about Eat for Strength and Eat for Strength – Cut.

Created by Dr. Kristin Lander (left) of Fiercely Fueled Nutrition Coaching & Dr. Mary Morton (right), scientist, coach, and weightlifter.

Together, we are Empowered by Iron.

Want more? Head over to our parent company, Female Strength Academy – The only online resource created by & for Female Strength Athletes.

Female Strength Academy, is are committed to helping you become the strongest version of yourself through sane, science-based approached for strength, health and wellness.

 

All Empowered by Iron Episodes

Massing Mindset – Episode 111

Massing Mindset – Episode 111

Let’s talk about performance, recovery, and massing. In today’s episode, we talk about Kristin’s journey into eating for recovery, the theory of fluff-unfluff, massing and some good ol’ tough love. Plus, we may or may not be releasing something new and exciting!...

Refeed vs. Cheat Day – Episode 108

Refeed vs. Cheat Day – Episode 108

Most of us have likely heard the terms ‘refeed’ and ‘cheat day’ by now, but what do they mean and how do they work? Today we discuss what a ‘cheat day’ vs. a ‘refeed day’ is, ‘cheat days’ and disordered eating, and what you can do if you find that refeed and/or cheat...

Do the Work – Episode 107

Do the Work – Episode 107

Are your goals really goals you are working towards or are they just wishes you’re hoping will come true? In today’s episode we discuss what it means to put in the work, letting go of other people’s expectations of you, and how to accomplish goals, you have to love...

CNS & Strength Training – Episode 106

CNS & Strength Training – Episode 106

In this week’s episode we discuss what the central nervous system (CNS) does, how lifting affects it, and how you can periodize your training to maximize neural adaptions. Get ready for another research-packed episode. Enjoy! [podcast...

Sleep & Strength: Why It Matters – Episode 105

Sleep & Strength: Why It Matters – Episode 105

Sleep! We all know we need it, but why? And how does a good night’s rest contribute to our massive strength gains? In today’s episode we break down what sleep is, how sleep affects your brain, sleep and strength gains, and how to get a better night’s rest. Hopefully...

How to recover from a bad training day – Episode 104

How to recover from a bad training day – Episode 104

It’s pretty safe to say we all have bad days...both in training and life. While we can’t always control outside factors that influence our lives, we can control how we react and adapt. In this week’s episode we discuss how to recover from a bad training day so that a...

Strength Gains Don’t Happen Overnight – Episode 103

Strength Gains Don’t Happen Overnight – Episode 103

When you’re in strength sports, you have to realize you’re playing the long game. Strength gains don’t happen overnight. No matter how hard you wish them, it just won’t happen. In today’s episode we discuss newbie gains, how to optimize your strength potential through...

Why do all nutrition goals seem to be either cutting or bulking? Why don’t we hear about the third option (i.e. eating at maintenance)?!  In today’s episode we discuss cutting and bulking cycles, what it does to your body, eating for performance, and why having a...

“I Am Worth It” ft. Becci Holcomb – Episode 101

“I Am Worth It” ft. Becci Holcomb – Episode 101

From a farm in Ohio to an internationally competitive powerlifter, our guest today has overcome many obstacles, both in lifting and life, in order to get her where she is today. In this episode, we sit down with Becci Holcomb and discuss her journey into...

Living Purposely Out of Balance – Episode 100

Living Purposely Out of Balance – Episode 100

We hear it all the time. You HAVE to maintain a work-life balance, a life-hobby balance, a relationship-work balance..whatever it may be, you have to be balanced, right? Well, maybe not. In today’s episode we discuss living life purposely out of balance...

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