{"podcast":{"title":"Black Iron Radio","slug":"black-iron-radio-7030189","podcast_index_feed_id":7030189,"rss_url":"https://feeds.libsyn.com/210812/rss","website_url":"http://www.blackironnutrition.com","image_url":"https://static.libsyn.com/p/assets/7/7/4/6/7746248edd73b01fe55e3c100dce7605/BLACK_IRON_RADIO.png","author":"Black Iron Nutrition & Training","episode_count":364,"summary":"Welcome to Black Iron Radio! The Black Iron team is here to cut through the noise and give you real, no-BS advice on feeling, performing and looking your best. Every week we share practical nutrition, training, and wellness strategies and tips to help you succeed. Join the party!","last_synced_at":null,"page_url":"https://stenobird.com/podcast/black-iron-radio-7030189"},"episode":{"title":"So You Want To Build Habits That Actually Last","slug":"so-you-want-to-build-habits-that-actually-last","published_at":"2026-03-12T13:59:00+00:00","page_url":"https://stenobird.com/podcast/black-iron-radio-7030189/so-you-want-to-build-habits-that-actually-last","show_page_url":"https://stenobird.com/podcast/black-iron-radio-7030189","url":"https://binradio.libsyn.com/so-you-want-to-build-habits-that-actually-last","audio_url":"https://traffic.libsyn.com/secure/binradio/So_You_Want_To_Build_Habits_That_Actually_Last.mp3?dest-id=1520897","summary":"Habits are not built through more pressure, more guilt, or a bigger all-or-nothing plan. They stick when they actually fit into your life. Ryann, Sabrina, and Morgan dig into why so many habits fall apart after a week or two, and what it really takes to make change sustainable. This conversation covers the difference between intensity and consistency, how identity and self-talk shape behavior, why environment matters more than people think, and how to stop treating every missed day like a full derailment. There's also a lot here on starting smaller, tracking progress in a simple way, and building habits that feel doable enough to repeat. This one is a good reminder that long-term progress usually comes from boring little reps done over and over again, not one big burst of motivation. Black Iron Nutrition Book a Free Discovery Call Free Macro Calculator Free Downloads Black Iron Blog","meta_description":"Habits are not built through more pressure, more guilt, or a bigger all-or-nothing plan. They stick when they actually fit into your life. Ryann, Sabrina,…","key_points":[],"chapters":[],"topics":[],"duration_seconds":1650,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/black-iron-radio-7030189/episodes/so-you-want-to-build-habits-that-actually-last/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/black-iron-radio-7030189/so-you-want-to-build-habits-that-actually-last.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]}}