{"podcast":{"title":"Iron Hero FitCast","slug":"iron-hero-fitcast-7081745","podcast_index_feed_id":7081745,"rss_url":"https://feeds.captivate.fm/iron-hero-fitcast/","website_url":"https://ironherocrossfit.com/","image_url":"https://artwork.captivate.fm/0d19906b-4467-4497-b6db-99d66c72432a/cG8Dw90PxZZFIDe0QF_61Ee9.jpeg","author":"Iron Hero CrossFit","episode_count":98,"summary":"Welcome to the Iron Hero FitCast - your guide to taking real action on your fitness journey. Hosted by the team at Iron Hero CrossFit, we are dedicated to giving you practical, powerful strategies to lose weight, build strength, and elevate your health. You’ll hear real client success stories that prove what’s possible, along with insights from our coaches and personal stories to inspire change. This isn’t just a podcast; it’s a call to action. Stop thinking about change and take action. Let's unlock those steps together!","last_synced_at":"2026-09-21T22:18:38.246981+00:00","page_url":"https://stenobird.com/podcast/iron-hero-fitcast-7081745"},"episode":{"title":"\"Fell off my diet this weekend. Now what?\"","slug":"fell-off-my-diet-this-weekend-now-what","published_at":"2026-08-24T14:00:00+00:00","page_url":"https://stenobird.com/podcast/iron-hero-fitcast-7081745/fell-off-my-diet-this-weekend-now-what","show_page_url":"https://stenobird.com/podcast/iron-hero-fitcast-7081745","url":"https://ironherocrossfit.com/","audio_url":"https://episodes.captivate.fm/episode/08c341dd-213e-4f20-a58f-efaadfb751b2.mp3","summary":"Episode Description: It's easy to get caught up in the ebbs and flows of on the wagon, off the wagon, and whether or not that actually changes anything. Here are some thoughts for you. What We're Covering: If you mess it up, here's what I actually want you to do The punishment problem What about the scale? You didn't erase all the good decisions It's a skill. You have to practice that skill The takeaway","meta_description":"Episode Description: It's easy to get caught up in the ebbs and flows of on the wagon, off the wagon, and whether or not that actually changes anything. H…","key_points":[],"chapters":[],"topics":[],"duration_seconds":306,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/iron-hero-fitcast-7081745/episodes/fell-off-my-diet-this-weekend-now-what/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/iron-hero-fitcast-7081745/fell-off-my-diet-this-weekend-now-what.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]}}