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PODCAST

The Consistency Project

Simplifying nutrition, health, and wellbeing by breaking down the concepts and actions we can all take to live fuller, more functional lives. From EC Synkowski, founder of the #800gChallenge® and OptimizeMe Nutrition.

health & fitness nutrition

All Episodes

00:31:59

on the Trade-Off for Simple Nutrition (Coaching Call)

The Consistency Project ·

2024/11/27

We're talking about the importance of maintaining nutritional habits amidst life's challenges, especially when traveling or managing a busy lifestyle.You'll learn practical strategies for simplifying meal prep and creating sustainable routines. By listening, you'll cultivate balance in your nutrition and learn how to navigate food choices while keeping your health goals in sight. 📚 Get The ABCs of Being Happy & Healthy 🔗 Sign up for EC’s weekly bonus email ABOUT THE SHOW The Consistency

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00:19:07

on Protein, Satiety, & Diet Satisfaction

The Consistency Project ·

2024/11/20

We're exploring the critical role of protein in enhancing satiety and diet satisfaction. You’ll gain insights into how different factors influence your feeling of fullness and learn practical strategies to optimize your protein intake for better health outcomes. Ultimately, you'll cultivate a balanced approach to nutrition that allows for flexibility and enjoyment in your diet. 🔗 Get full show notes 🔗 Sign up for EC’s weekly bonus email ABOUT THE SHOW The Consistency Project aims to simplify

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00:28:03

in the Media: Inflammation, Expiration Dates, & the...

The Consistency Project ·

2024/11/13

We're discussing the impact of diet on inflammation and the confusion surrounding food labeling. You'll gain insights into how maintaining a healthy weight can be more effective for reducing inflammation than focusing on specific foods. You'll also learn about the bizarre new trend of eating dirt and why it may not be the solution to your health goals (shocking, we know).🔗 Get full show notes 🔗 Sign up for EC’s weekly bonus email ABOUT THE SHOW The Consistency Project aims to simplify nutrition,

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00:15:29

on CNS Fatigue & Heavy Lifting: A Look at the Science

The Consistency Project ·

2024/11/06

We explore central nervous system (CNS) fatigue, focusing on its role in heavy lifting and strength training.Inspired by a listener's question, we delve into the nature of CNS fatigue, its common misinterpretations in gym culture, and what scientific research reveals about it. We clarify the distinctions between CNS fatigue, peripheral nervous system (PNS) fatigue, and mental fatigue, debunking prevalent myths and highlighting the true factors affecting gym performance. 00:00 Welcome to the

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00:19:04

on Having More Energy: Why the #800gChallenge® Might...

The Consistency Project ·

2024/10/30

We’re exploring the connection between nutrition and energy levels, particularly focusing on physiologic fatigue and athletic performance.We discuss the science behind the #800gChallenge®, which emphasizes the consumption of fruits and vegetables to enhance micronutrient intake. By delving into studies that correlate high-quality nutrition with improved performance in both daily life and demanding environments like Special Forces selection, we uncover the benefits of a varied, nutrient-dense

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00:43:31

on Personalized Diets & Processed Foods (Two Peas in...

The Consistency Project ·

2024/10/23

We share a conversation EC had recently with the folks at the Two Peas in a Podcast. They discuss the true essence of a diet and the distinction between attention-driven and accuracy-driven nutrition information. Key topics include the importance of macronutrients and micronutrients, healthy body fat percentages, portion sizes, the pitfalls of processed foods, the significance of whole foods, and much more. 00:00 Welcome to the Consistency Project Podcast 00:59 Defining Diet and Nutrition 04:14 The

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00:26:08

Quick Bites: Running Speed, Heart Rate Training, &...

The Consistency Project ·

2024/10/16

Your fitness questions are back! This week, we explore weight loss strategies for active individuals, particularly focusing on balancing caloric intake with training for optimal performance. We discuss techniques to improve running speed and examine the benefits and limitations of heart rate zone training in achieving fitness goals.Lastly, we delve into recent research on fat spot reduction and its practical implications, highlighting the significance of a caloric deficit in achieving desired body

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00:27:07

Quick Bites: Weightlifting Progression, Fitness for...

The Consistency Project ·

2024/10/09

This week, we’re jumping back into your fitness-focused questions.We cover balancing exercise types (strength, cardio, HIIT) in weekly routines and sprint interval training benefits. We discuss progressive overload in weightlifting for mid-life women, optimal workouts for women in their 40s, and practical considerations for electrolyte supplementation. 00:00 Welcome to the Consistency Project Podcast 01:33 Balancing Exercise Types 08:46 Weightlifting Progression Tips 15:11 Exercise Adjustments for

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00:29:06

In the Media: New Effective Diet, Faulty Blue Zone...

The Consistency Project ·

2024/10/02

This episode delves into the complexities of nutrition headlines and media coverage. We begin by dissecting a sensational diet study headline, revealing the principles behind its seemingly remarkable claims, and comparing them with EC’s Lazy Macros®.The discussion transitions into a critique of the validity of Blue Zone data for human longevity, spurred by insights from an Ig Nobel Prize winner. Finally, we examine the marketing and nutritional profile of the heavily hyped David protein bar,

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00:25:28

Research Review: Challenging the 1g/lb Protein...

The Consistency Project ·

2024/09/25

We examine three studies on protein intake: one on resistance-trained men showing no significant impact on lean mass or strength; another on older adults indicating dose and timing don't affect muscle mass; and a third on overweight individuals during caloric deficits, emphasizing resistance training's importance. 00:00 Welcome to the Consistency Project Podcast 01:36 Study 1: Protein Intake in Resistance-Trained Individuals 11:37 Study 2: Protein Supplementation in Older Adults 16:45 Study

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00:29:12

on Getting Away from the Metronome of Dieting...

The Consistency Project ·

2024/09/18

We’re sharing a conversation EC had recently with Dr Doriana of the Simply Fit Podcast. They cover a range of topics, including the #800gChallenge®, the importance of exercise, nutrition myths, and the impact of sleep on health.They emphasize practical, sustainable approaches to nutrition and fitness, providing actionable advice for maintaining a healthy lifestyle without restrictive diets. 00:00 Welcome to the Consistency Project Podcast 00:40 Introduction to Dr. Doriana and Simply Fit

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00:20:13

on Exercise as Medicine: Beyond Weight Loss & Muscle...

The Consistency Project ·

2024/09/11

We’re talking about the profound impact of exercise on our overall health, extending beyond mere weight loss and muscle gain.We explore the science behind myokines, the molecules released by contracting muscles, and their role in promoting well-being across various organs, including the brain and heart. We also discuss the CDC's exercise guidelines and the nuanced idea of 'exercise as medicine,' weighing the potential benefits and limitations of this concept. 00:00 Welcome to The

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00:34:53

on Realistic Dieting: The 5 Expectations Killing Your...

The Consistency Project ·

2024/09/04

🚨 Fall Masterclass Cohort – Doors Close Sept 11Register: ⁠Individuals⁠ | ⁠Coaches We’re exploring the crucial difference between dieting expectations and reality and discussing how unrealistic goals can hinder progress. We break down five key areas where common misconceptions about caloric targets, the definition of a healthy diet, the nature of sustainable change, the speed of results, and the true path to progress can lead to failure. 00:00 Welcome to the Consistency Project Podcast 00:41

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00:30:10

on Reversing Insulin Resistance: Science & Strategies

The Consistency Project ·

2024/08/28

🚨 Fall Masterclass Cohort – Doors Close Sept 11Register: Individuals | Coaches We explore insulin's complexities, including its role as a storage hormone and its often-overlooked functions beyond blood sugar management. We discuss how insulin resistance develops, its potential health risks, and the mechanisms that can lead to this metabolic condition. Finally, we explore strategies to reverse insulin resistance, including dietary adjustments, exercise, and medical interventions like metformin

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00:49:06

Setting You Up with a Forever Plan (Streamline...

The Consistency Project ·

2024/08/21

In this episode, we’re sharing a wide-ranging conversation EC had recently with Johnny Wilson of the Streamline Training Show.We discuss a range of topics including Herman Ponser's book 'Burn' and how energy expenditure works, the #800gChallenge® for dietary improvement, and effective workout strategies for busy parents. We also address the benefits of consistent exercise, practical nutrition advice for maintaining lifelong health, and methods for incorporating healthier eating habits

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00:25:10

on 10 Common Nutrition Myths: Produce, Potatoes,...

The Consistency Project ·

2024/08/14

We’re talking through an article from the New York Times titled '10 Nutrition Myths Experts Wish Would Die' this week.We discuss prevalent misconceptions about nutrition, including the belief that fresh produce is always healthier than canned or frozen, the vilification of all fats, the oversimplification of calories in versus calories out for weight management, and more. 00:00 Welcome to the Consistency Project Podcast 01:16 Myth 1: Fresh Produce vs. Canned, Frozen, or Dried 05:51 Myth 2:

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00:23:19

on Decoding Food Labels: Their Impact on Consumer...

The Consistency Project ·

2024/08/07

This week, we’re talking about the often-overlooked yet critical topic of nutrition labeling.We navigate through the complexities of front-of-package (FOP) labeling, including the merits and drawbacks of interpretive vs. nutrient-specific labels. Driven by recent FDA proposals to update these labels, we explore their potential to reshape consumer behavior and ultimately improve public health. Along the way, we discuss various systems in use globally and consider the nuanced challenges that come

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00:26:47

on Sugar & Alzheimer's Risk: From Social Media to...

The Consistency Project ·

2024/07/31

We look into the nuances of a study connecting sugar intake with Alzheimer's disease, spurred by a listener's concern over a misleading social media post.We clarify the actual findings of the study versus misquotes, discuss the implications of relative risk, and highlight the importance of interpreting nutrition studies accurately. By dissecting the methodology and potential errors in such studies, we underscore the broader principle of maintaining a balanced diet and the significant,

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00:28:57

on Debunking Diet Culture, with Abby Langer

The Consistency Project ·

2024/07/24

We’re joined this week by Abby Langer, a registered dietitian with 25 years of experience and the author of 'Good Food, Bad Diet.'Abby discusses the pervasive and harmful impacts of diet culture, emphasizing the need to shift our core beliefs related to body image and worthiness. She outlines the differences between true hunger and emotional eating and offers practical advice for cultivating a healthy relationship with food. Abby also shares insights on approaching nutrition with children

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00:29:16

on Anti-Nutrient Myths: Lectins, Oxalates,...

The Consistency Project ·

2024/07/17

We’re exploring the science behind anti-nutrients, their roles in nutrition, and whether they are harmful or beneficial.We discuss compounds such as lectins, oxalates, phytates, goitrogens, and phytoestrogens and examine their misconceptions. We clarify how these substances interact with our bodies, the impact of cooking methods, and the relevance of current scientific research in dispelling fear-based nutrition myths. 00:00 Welcome to the Consistency Project Podcast 00:42 Introduction to

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