Your questions are back this week! We’re focusing on questions about how to improve our fitness through nutrition. We’re talking about supplements, protein timing, third-party supplement testing, the importance of accurate measurement, and much more.
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EXPECT TO LEARN:
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on Fueling for CrossFit Competitions (Quick Bites #21)

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.
 Support this podcast: https://podcasters.spotify.com/pod/show/theconsistencyproject/support

Nutrition

Health & Fitness

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 documentary fits into the broader conversation about gut health


on a Netflix Doc Worth Watching: Examining "The Secrets of Your Gut”

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 food addiction could be a crucial step in addressing the obesity epidemic.
Expect to Learn:
✦ Why identifying a single addictive substance in food is not the whole story
✦ How the food industry has optimized products to be hyper-palatable and addictive
✦ The role of dopamine in driving compulsive eating behavior
✦ The striking similarities between Big Tobacco's tactics and the modern food industry
✦ Why acknowledging food addiction could be a game-changer for public health policy


on the Spectrum of Addictive Eating: From Occasional Overindulgence to Clinical Impairment

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 cognitive decline
✦ How to navigate the minefield of contradictory information and separate facts from gimmicks
✦ EC's unique perspective on personalized nutrition and the role of genomics
✦ Practical strategies for sustainable dietary changes that don't feel like a constant struggle


on Balancing Principles & Personalization: A Nuanced Approach to Dietary Guidance (Medicine Redefined Replay)

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 results.
Expect to Learn:
✦ The hidden wisdom of bro science and how it can sometimes work despite lacking scientific evidence.
✦ The truth about protein timing and its impact on muscle growth, debunking common myths.
✦ The role of carbohydrates in maximizing performance, especially for high-intensity activities like CrossFit.
✦ The potential for muscle mass gains as we age and strategies to maintain progress.
✦ Aragon's take on the debate surrounding sex-specific nutrition protocols and whether they are truly necessary.


Alan Aragon on Cutting Through the Noise, Bro Science, & Sex-Specific Nutrition Protocols

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 "hitting triple zeros" and why obsessive precision may lead to disordered eating habits.
 Whether the "if it fits your macros" (IIFYM) mentality truly allows for unrestricted food choices, or if quality should still be a consideration.
  Why constantly tweaking macronutrient ratios may not be the solution to achieving desired body composition goals.
  The potential drawbacks of blindly adhering to the "one gram of protein per pound" rule, and how individual needs may vary.
  The importance of listening to hunger cues and allowing for flexibility, rather than rigidly hitting macro targets every day.



on Fueling for CrossFit Competitions (Quick Bites #21)

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