ABOUT THIS EPISODE
We break down a minimalist approach to cooking and eating that supports strength, recovery, and body composition without complicated meal plans. The focus is on consistent food quality, portion control, and a weekly routine that fits real life.
WHAT YOU’LL LEARN
How to build simple plates around a lean protein, fibrous vegetables, and a smart carbohydrate
Why portion control and repeatable menus outperform complex recipes for long-term adherence
Practical meal prep tactics: batch cooking, weighing portions, storing and reheating efficiently
How to align meal timing and macros with training days, off days, and recovery
KEY TOPICS
“Do less, better” cooking for performance eating
Portion measurement and tracking to drive predictable outcomes
Habit systems that support strength training and fat loss
QUICK ANSWERS
Q: What’s the quickest way to improve nutrition without a full diet overhaul?
A: Standardize two or three simple meals you enjoy, weigh portions, and repeat them during the week to remove decision fatigue.
Q: Do I need advanced kitchen gear to meal prep well?
A: No—batch-cooking with basic cookware plus a simple portion scale and storage containers covers most needs for consistent results.
Q: How should I time meals around training?
A: Center a protein- and carb-forward meal in the 2–3 hours before lifting and a protein-focused meal within a few hours post-workout to support performance and recovery.
SHOP THE EPISODE
Mechanical Dial Type Portion Scale — Detecto PT-2
https://www.ironcompany.com/mechanical-dial-type-portion-scale-detecto-pt-2?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep123
Mechanical Dial Floor Fitness Scale — Detecto D1130
https://www.ironcompany.com/mechanical-dial-floor-fitness-scale-detecto-d1130?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep123
Cooking: Potency and Flavor — Two Sides of the Same Coin (Article)
https://www.ironcompany.com/blog/cooking-potency-flavor-two-sides-same-coin?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep123
Performance Eating for Power Training (Article)
https://www.ironcompany.com/blog/performance-eating-power-training?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep123
Nutritional Wave: Ten Steps Forward, Nine Steps Backward (Article)
https://www.ironcompany.com/blog/nutritional-wave-ten-steps-forward-nine-steps-backward?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep123
FULL EPISODE LIST & RESOURCES
https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep123
IRON COMPANY — gym equipment & gym flooring (trusted since 1997) https://www.ironcompany.com
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• Cardio Equipment (treadmills, bikes, ellipticals): https://www.ironcompany.com/cardio-equipment
• Free Weights (dumbbells, barbells, kettlebells): https://www.ironcompany.com/free-weights
• Gym Flooring (rubber rolls, mats, tiles): https://www.ironcompany.com/rubber-gym-flooring
• Strength Equipment (benches, racks, cages): https://www.ironcompany.com/strength-training-equipment
Training guides:
https://www.ironcompany.com/articles
Government & GSA buyers:
https://www.ironcompany.com/gsa-and-cmas-bid-information
