Why do the best athletes train less intensely than you might think — and still get better results?

In this episode, Ben, Cole, and Jamison break down the seven training principles that separate elite performance from burnout: warming up like you mean it, lifting with intention instead of ego, and understanding that pacing is the actual secret to getting fitter.

You'll discover why training at 60% effort builds more capacity than going all-out every session, why rest days aren't optional, and how discipline beats intensity every single time.

These aren't hacks — they're the fundamentals that create sustainable, lifelong strength. If you're training hard but not seeing results, this episode will change how you show up in the gym tomorrow.

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What if the real problem with America's health crisis isn't a lack of guidance — but too much noise? In this special crossover episode from The Consistency Project podcast, EC Synkowski joins us to break down the latest USDA dietary guidelines and FDA labeling rules, revealing why neither will actually move the needle on public health. You'll discover why the government keeps getting nutrition guidance wrong, what's really driving our health crisis, and why you already have everything you need to cut through the confusion.

This is about more than nutrition policy — it's about reclaiming your agency to make simple choices in a system designed to overwhelm you. EC brings her signature clarity to help you shut out the noise and get back to what actually works: whole foods, proper amounts, boring basics. If you've ever felt paralyzed by conflicting nutrition advice, this conversation will set you free.

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What if the greatest threat of AI isn't economic — it's emotional? In this conversation with Zack Kass, former head of Go-to-Market at OpenAI and author of The Next RenAIssance, we explore why work will change too frequently to anchor your identity, and what that means for living with your heart on fire.

You'll discover why the future belongs to those who anchor on mission but adapt their methods, why learning how to learn matters more than any specific skill, and why the most valuable qualities in an AI-driven world aren't intellectual at all — they're deeply humanistic. This is your roadmap for thriving when everything changes.

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What if the challenges that knock you down could actually make you stronger? In this episode, we sit down with Brian Johnson, founder of Heroic and author of Arete, to explore the concept of anti-fragile confidence—the ability to use life's hardest moments as fuel for your growth. You'll discover why your protocol matters more than your motivation, and how to forge the kind of confidence that gets stronger under pressure.

We dive into the ultimate game of life—living with arete, or virtue—and how closing the gap between who you could be and who you're actually being creates deep fulfillment. Learn why rule number one of a heroic life is that it's supposed to be hard, and how dominating the fundamentals (eating, moving, sleeping) drives both your physiology and psychology. This is about building anti-fragile confidence: knowing that no matter what life throws at you, you have what it takes to respond with excellence.

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Most people drift through life reacting to whatever comes their way. But what if you could stop drifting and start directing — building a life that moves toward something meaningful instead of just away from discomfort?

In this episode, we walk you through the three-part system that makes that possible: your vision (where you're headed), your anti-vision (what you refuse to become), and your core values (how you make decisions in between). You'll learn how these three elements work together as an integrated framework for clarity, intention, and direction.

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The three factors that get deprioritized most often - mindset, sleep, and connection - are the ones that quietly determine everything else.

In Part 2 of our Year in Review, we tackle why winning your morning actually starts the night before, how to build emotional resilience by returning to center faster, and why deepening friendships as an adult requires the same intentionality you'd give to training.

We explore what it means to make health your organizing principle in a culture where the default path leads to dysfunction, and why 70-80% of people now live with at least one chronic disease.

You'll learn the daily practices that keep us grounded - from check-in questions to Sunday brain dumps - and why connection through service strengthens relationships more than grand gestures ever could. Being healthy today isn't about optimization - it's about swimming against the current just enough to not drift downstream.

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After 20+ years of focusing on health, you might think we'd have it all figured out. But the truth is, the best gains still come from small, strategic tweaks - not dramatic overhauls.

In Part 1 of our annual Five Factors Year in Review, we explore why structured intensity beats "just go hard" training, how mobility might be the unlocking factor you're ignoring, and why the simple nutrition habit of 30 grams of protein before 9am can transform your consistency.

You'll discover why the Five Factors aren't independent pillars but ingredients in a stew - when you adjust one, you have to rebalance everything else. We break down the essential 20% across all five factors that deliver 80% of the results, and why going deeper into any single area actually works against you. This is about continuous refinement, not arriving at perfection.

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What if the pressure you feel before a big moment isn't a lack of confidence - it's proof you're alive and engaged?

Most of us wait to feel confident before we act, but elite performers know the truth: confidence isn't a feeling, it's a choice you make through your actions.

In this conversation with Laura Ianello, head women's golf coach at the University of Texas, we explore the practical mental skills that separate those who perform under pressure from those who collapse.

You'll learn a simple four-step protocol to recenter yourself when the stakes are high, why losing can be exciting, and how to build routines that carry you through moments when motivation fails.

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As we close out 2025, here's the question that matters most: do you have both the map and the crew for the year ahead?

In this benchmark episode, we revisit two of our most foundational conversations from early 2025—the complete framework from daily habits to peace of mind, and why the people around you determine 95% of your success or failure.

You'll learn how health gives you freedom, why context-independent peace of mind is the only destination worth chasing, and why surrounding yourself with the right people isn't optional — it's the difference between theory and transformation.

This is both the map and the crew you need for a great 2026.

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If you've ever felt like raising kids and staying healthy are competing priorities, this episode will change how you think about both.

We're bringing together six of our most powerful conversations on parenting — from applying the Five Factors to family life, to helping kids navigate adversity, to designing environments where healthy choices happen naturally.

Last week, we published an essay called Your Ceiling Becomes Their Starting Point— a complete guide to building healthy family habits.

This compilation episode is the raw material behind that essay: years of conversations about how to raise resilient kids while maintaining your own health.

We explore the frameworks, tactics, and daily practices that transform abstract principles into real family culture.

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