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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

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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00:24:38

on Protein Distribution: New Research on Timing,...

The Consistency Project ·

2024/02/21

In this episode, we're examining a recent study that challenges the conventional wisdom about protein intake for muscle growth. We explore the nuances of the research, discuss the limitations of existing studies, and delve into the implications of these new findings for our understanding of protein absorption and muscle protein synthesis. Expect to Learn ✦ The role of muscle protein synthesis (MPS) in muscle growth ✦ How traditional protein absorption theories have been challenged ✦ The

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00:24:12

on Ashwagandha: A Look into the Potential Health...

The Consistency Project ·

2024/02/14

In this episode, we delve into the world of adaptogens and take a closer look at ashwagandha, an evergreen shrub that's making waves for its supposed health benefits. We explore the results of various studies on its effects on anxiety, stress, sleep, and body composition, and discuss its potential mechanisms of action. We also discuss its popularity in the supplement market and the challenges in ensuring the quality and efficacy of supplements. Expect to Learn ✦ The potential mechanisms of

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00:29:22

on Understanding GMOs: Debunking Misconceptions &...

The Consistency Project ·

2024/02/07

We’re talking about genetically modified organisms, or GMOs, this week. We discuss what they are, the labeling requirements, their prevalence in crops, public perception, potential risks and benefits, and the regulations surrounding GMO development. Expect to Learn · What GMOs are and the science behind them · The prevalence of GMOs in our food supply · How public perception of GMOs has been shaped · The potential risks and benefits of GMO technology · How GMOs are regulated, and what

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01:07:06

on Nutrition Trends: Demystifying the World of Diets,...

The Consistency Project ·

2024/01/31

This week, we’re sharing a conversation EC had recently on the Street Parking podcast. Together with host Miranda Alcaraz, EC recounts her health journey, from her early days in CrossFit to her exploration of various diets and trends. They discuss the importance of understanding the principles of nutrition and how they can guide our dietary choices. Expect to learn: ✦ The importance of understanding the principles of nutrition ✦ Debunking myths and misconceptions about diets ✦ How to navigate the

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00:24:43

on Diet Freedom: Key Ideas from Alan Aragon’s...

The Consistency Project ·

2024/01/24

We’re highlighting some of the key ideas from one of the few nutrition books worth reading, Alan Aragon’s “Flexible Dieting.” We talk about the concept of autonomy in nutrition, empowering individuals to choose what they need, and the importance of individualizing dietary control based on goals and preferences. EXPECT TO LEARN ✦ The role of autonomy in nutrition and its impact on motivation ✦ How flexible dieting can be individualized to meet specific goals and preferences ✦ The relationship between

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00:40:30

on Fitness Essentialism: Moving from Complexity to...

The Consistency Project ·

2024/01/17

We're sitting down with Adrian Bozman, competition director of the CrossFit Games and co-host of the Varied, Not Random podcast, to discuss the importance of fitness essentialism and minimalism. We explore how to simplify our approach to training and nutrition, focusing on the essential elements that truly matter. Expect to learn: ✦ The principles of fitness essentialism and minimalism ✦ How to identify and prioritize the essential elements of your training and nutrition ✦ The benefits of

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00:25:16

on Science vs Storytelling: Reviewing Netflix’s "You...

The Consistency Project ·

2024/01/10

This week, we’re talking about Netflix’s new docuseries, “You Are What You Eat.” With a critical eye, we analyze the study that serves as the foundation for the series and unravel the complexities surrounding its findings. EXPECT TO ✦ Gain insight into the limitations of an eight-week study with a small sample size ✦ Explore the blurred lines between scientific research and documentary storytelling ✦ Uncover the role of guilt and motivation in driving dietary habits ✦ Understand the controversy

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00:51:44

on the Power of 800 Grams: Elevating Your Nutrition...

The Consistency Project ·

2024/01/03

We’re excited to dive into the topic of the #800gChallenge® in this episode. This week, we’re talking about the lessons learned from 6 years of running the challenge. We discuss its origins, the scientific research behind it, and the potential benefits of incorporating this habit into your daily routine. Expect to Learn: ✦ The background and rationale behind the #800gChallenge® ✦ How the challenge can improve the quality of your diet ✦ The research supporting the health benefits of consuming 800

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00:49:32

on Detox Diets: Hype, Harm, and Healthy Alternatives

The Consistency Project ·

2023/12/27

In this episode, we delve into the world of detox diets and explore why they are so popular, as well as why we should steer clear of them. We discuss the misconceptions surrounding detoxing and debunk some of the common claims made by the wellness industry. Expect to learn: ✦ The red flags to look out for when it comes to detox diets ✦ The truth about toxins and how our bodies naturally detoxify ✦ The potential risks and harm associated with detox products and tests ✦ The importance of understanding

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00:49:11

on Food Addiction: Breaking Free from the Grip of...

The Consistency Project ·

2023/12/20

This week, we’re diving into the question of whether sugar and processed food can be labeled as addictive and exploring the research behind the addictive nature of these foods and how they affect our behavior and health. EXPECT TO LEARN ✦ The distinction between unprocessed, minimally processed, and ultra-processed foods ✦ How ultra-processed foods affect our calorie intake and weight gain ✦ The role of dopamine in reinforcing the consumption of these addictive-like foods ✦ The impact of

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00:46:29

on Sleep Supplements: Separating Hype from Evidence

The Consistency Project ·

2023/12/13

We’re exploring the science behind various sleep supplements and separating fact from fiction this week. From melatonin to magnesium, we discuss the evidence, dosages, and potential benefits of these supplements. Expect to Learn: ✦ The effectiveness of melatonin in improving sleep quality ✦ The different forms of magnesium and their impact on sleep latency ✦ The potential benefits and limitations of apigenin as a sleep supplement ✦ The role of L-theanine in promoting relaxation and better sleep ✦

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01:11:08

on Debunking Supplement Myths: Challenging Blanket...

The Consistency Project ·

2023/12/06

🚨 Sign up for the Jan. Masterclass: Individuals | Coaches 🚨 We’re sharing a recent conversation with Pat Sherwood and Adrian Bozman from the Varied, Not Random podcast this week. Join us as we separate fact from fiction, debunk common misconceptions, and shed light on the importance of personalized approaches to nutrition. Expect to Learn: ✦ The limitations of association studies in determining the effectiveness of supplementation ✦ The concept of Recommended Daily Allowances (RDAs) and their

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