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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

00:27:43

Research Review: on Muscle Strength, Vitamin D, &...

The Consistency Project ·

2024/07/10

We’re looking at three fascinating research studies on fitness this week.We discuss the importance of maintaining muscle strength during periods of disuse, the impact of vitamin D on athletic performance, and the effectiveness of full-body versus split routine resistance training for fat loss. TIMESTAMPS: 00:00 Welcome to The Consistency Project 00:41 Diving into Fitness Research 02:46 Understanding Muscle Disuse 12:04 Vitamin D and Athletic Performance 19:22 Resistance Training for Fat Loss 27:03

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00:29:49

on Peter Attila’s “Outlive”: Which Longevity Hacks Work?

The Consistency Project ·

2024/07/03

We delve into Peter Attia's book 'Outlive' which focuses on the science and art of longevity.We discuss his concepts of Medicine 3.0, which aim to extend lifespan and health span and ensure that we live longer, healthier lives. We examine the four horsemen of chronic diseases—heart disease, cancer, neurodegenerative diseases, and type 2 diabetes—as well as the potential benefits and criticisms of his proposals. We also review his stance on conventional medicine and preventative

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00:30:21

Hot Cakes: Nutrition Myths, Listening to Your Body, &...

The Consistency Project ·

2024/06/26

We’re discussing three ideas this week, starting with a discussion of three common nutrition 'lies' and their implications. We then examine the peculiar diet and training strategies of ultramarathoner Courtney Dauwalter, questioning the role of intuition versus objective measurements. Lastly, we analyze a study on the surprisingly low number of home-cooked meals Americans consume per week and its impact on achieving health and fitness goals.TIMESTAMPS: 00:00 Welcome to the Consistency

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00:30:13

on the Magic Pill Myth: Understanding the Limitations...

The Consistency Project ·

2024/06/19

We return to the topic of the weight loss drug semaglutide, sold under brand names such as Wegovy and Ozempic. We explore who these drugs are suitable for, what to expect when starting this type of therapy, and how they fit into the broader context of health management.Expect to Learn: The indications and potential candidates for GLP-1 weight loss drugs Expected results and side effects of semaglutide therapy The role of diet and exercise in conjunction with GLP-1 drugs Strategies for

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00:28:16

on Consistency Amid Chaos: Maintaining Nutrition...

The Consistency Project ·

2024/06/12

This week, Street Parking’s head of nutrition, Molly Vollmer, joins us to talk family meals and explore practical strategies for making healthy eating a seamless part of your daily routine.Expect to Learn: Practical meal prep hacks to streamline your weeknights Clever ways to introduce variety without sacrificing simplicity Strategies for involving kids in the cooking process and fostering healthy habits Tips for managing social events and treating indulgences mindfully Quick and nourishing

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00:33:07

Rapid Fire: on Somatotypes, DOMs, Hydrogen Water, & More

The Consistency Project ·

2024/06/05

In today's episode, we're diving into 10 listener questions that cover everything from the impact of cooling rice on its nutritional properties to the validity of somatotypes in determining diet plans. We'll also explore how paralysis affects metabolism, the influence of diet on muscle soreness, and much more. Get ready for a rapid-fire session where we break down the science to give you practical, actionable insights. Expect to Learn: Whether cooling and reheating rice increases its

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00:28:45

on Female-Specific Nutrition Protocols: A Closer Look...

The Consistency Project ·

2024/05/29

We turn a critical eye onto a recent position paper on the nutritional needs of female athletes, focusing specifically on the paper's recommendations for pre- and post-workout carbohydrate and protein intake. We dive deep into the evidence presented in the paper and discuss whether the recommendations are supported by the cited research.Expect to Learn: The key recommendations made in the position paper regarding carbohydrate and protein intake for female athletes Whether the evidence cited

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00:21:32

on The Worried Well: Exploring the Roots of Health...

The Consistency Project ·

2024/05/22

In this episode, we delve into the realm of the "worried well" phenomenon, exploring the underlying reasons behind the obsession with various health metrics and practices. We'll unpack the allure of quantifiable data and the desire for immediate gratification, discussing how these factors contribute to the creation of health anxiety and compulsive behaviors.Expect to Learn: ✦ The definition and characteristics of the "worried well" population. ✦ The role of fear, control,

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00:29:16

on Organic, Wild-Caught, & Grass-Fed: How Much Does...

The Consistency Project ·

2024/05/15

In this episode, we dive into the world of food labels and marketing claims to uncover the truth about the nutritional value of various food sources. We examine the research and data behind grass-fed beef, pastured eggs, wild-caught salmon, and organic produce to determine whether these premium options are worth the extra cost and attention. By the end of our discussion, you'll understand how to make informed decisions about your food choices and focus on what truly matters for your

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00:28:46

on a Netflix Doc Worth Watching: Examining "The...

The Consistency Project ·

2024/05/08

In this episode, we examine a new Netflix documentary about the secrets of gut health. We break down the key takeaways and discuss what the film did well and where it fell short. Expect to Learn: ✦ How the documentary explains the impact of diet on gut health ✦ The importance of diversity in fruit and vegetable consumption ✦ Why the film's stance on calories and gut health tests is problematic ✦ The limitations of relying solely on "listening to your body" for gut health ✦ How this

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00:49:59

on the Spectrum of Addictive Eating: From Occasional...

The Consistency Project ·

2024/05/01

In this episode, we dive deep into the science behind food addiction and explore why certain foods can be as addictive as drugs like nicotine or alcohol.Our guest, Ashley Gearhardt, is an expert in the field and shares fascinating insights into how the food industry has engineered products to hijack our brains' reward systems, leaving many people struggling with cravings and compulsive eating. We also discuss the parallels between Big Tobacco and the modern food environment, and how recognizing

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01:04:27

on Balancing Principles & Personalization: A Nuanced...

The Consistency Project ·

2024/04/24

We're diving into the complex and nuanced world of nutrition with the hosts of the Medicine Redefined podcast. Get ready for a thought-provoking discussion that challenges conventional wisdom and explores the interplay between diet, lifestyle, and overall well-being. Expect to Learn: ✦ Why EC's principles-driven approach to nutrition remains steadfast despite the ever-evolving landscape ✦ The intricate relationship between nutrition and chronic conditions like musculoskeletal pain and

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01:01:32

Alan Aragon on Cutting Through the Noise, Bro...

The Consistency Project ·

2024/04/17

🚨 Spring Masterclass Cohort Starts April 17 🚨⁠⁠⁠Individual Registration⁠⁠⁠ | ⁠⁠⁠Coach Registration⁠⁠⁠ --- We sit down with Alan Aragon, a renowned nutritionist, researcher, and author of “Flexible Dieting,” to explore the intricate world of nutrition, fitness, and performance. Aragon's wealth of knowledge and ability to cut through the noise make for an insightful discussion that challenges conventional wisdom and provides a fresh perspective on optimizing health and achieving desired

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00:31:29

on Macro Myths: 5 Beliefs Keeping You Stuck

The Consistency Project ·

2024/04/10

🚨 Spring Masterclass Cohort Starts April 17 🚨⁠⁠Individual Registration⁠⁠ | ⁠⁠Coach Registration⁠⁠ --- This week, we dive into the world of macros, a popular dietary approach that involves tracking and hitting specific targets for protein, carbohydrates, and fat. While macros can be effective for some, we'll explore several common myths and misconceptions surrounding this method, shedding light on the potential pitfalls and limitations. Expect to Learn: The truth behind the idea of

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00:28:29

on Hacking Hunger: Understanding the Drivers of Appetite

The Consistency Project ·

2024/04/03

🚨 Spring Masterclass Cohort Starts April 17 🚨⁠Individual Registration⁠ | ⁠Coach Registration⁠ --- We’re talking about the complex reasons behind our eating habits, exploring the distinction between true hunger and appetite, as well as the role of cravings. We challenge common beliefs about blood sugar levels and insulin's impact on hunger, and highlight the surprising satiating power of foods like potatoes. Expect to Learn: ✦ The differences between hunger (the body's need for fuel) and

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00:31:37

on the Stress Hormone: The Relationship Between...

The Consistency Project ·

2024/03/27

🚨 Spring Masterclass Cohort Starts April 17 🚨Individual Registration | Coach Registration --- In this episode, we delve into the misconceptions surrounding cortisol, the so-called "stress hormone," and its relationship with weight gain, high-intensity workouts, and fasting. We aim to challenge the widespread belief that stress is always detrimental to our health by exploring how it can actually lead to improved body composition and resilience. Expect to Learn: ✦ The background and

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00:28:01

on the 4 Ways to Optimize Your Diet: A Practical Plan

The Consistency Project ·

2024/03/20

In this episode, we delve into the concept of diet optimization. We discuss different areas where you can experiment in pursuit of optimized health, weight, and performance. Our conversation covers a lot of ground, but it's grounded in the practical - offering tangible strategies you can apply to your own nutrition journey.Expect to Learn ✦ The three main areas of focus when optimizing your diet: weight, health, and performance. ✦ How to experiment with protein intake and its impact on your

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00:26:34

on Dairy and Inflammation: Unraveling Common...

The Consistency Project ·

2024/03/13

In this episode, we're diving deep into the topic of dairy and inflammation. We'll be discussing common misconceptions, scientific findings, and how dairy can affect different individuals. Whether you're a dairy lover or you've cut it out of your diet, this episode offers insightful perspectives on the topic. Expect to Learn ✦ The relationship between dairy and weight gain ✦ The difference between an allergy and intolerance to dairy ✦ How dairy can impact people with gastrointestinal distress ✦ The

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00:31:04

Rapid Fire: on 6,000 Calories a Day, Hydration, Gram...

The Consistency Project ·

2024/03/06

This week, we're tackling a wide array of your questions, from the role of protein in muscle building to the science behind hydration and the effectiveness of popular products like Liquid IV.Expect to Learn ✦ The realities and challenges of consuming a high-protein diet for muscle-building ✦ The effectiveness of plant-based diets in providing essential amino acids ✦ The science behind how our bodies absorb water and the role of products like Liquid IV ✦ The potential benefits and drawbacks of

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00:23:49

Headlines vs. Reality: on Multivitamins, BMI, &...

The Consistency Project ·

2024/02/28

In this episode, we’re looking at the scientific reality behind some recent headlines. We’re talking about a range of topics, from cognitive decline and the potential role of multivitamins, the limitations of Body Mass Index (BMI) as a health metric, and the significance of bodybuilding supplements in preventing Alzheimer's.Expect to Learn: ✦ The potential impact of multivitamins on cognitive decline ✦ The limitations of using BMI as a sole health metric ✦ The role of bodybuilding supplements

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