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 Consistency Project Podcast

01:02 Listener Question on CNS Fatigue

04:19 Research Insights on CNS Fatigue

06:51 Understanding Muscle and Mental Fatigue

12:20 Takeaways and Final Thoughts

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ABOUT THE SHOW

The Consistency Project aims to simplify nutrition, health, and well-being by breaking down the concepts and actions we can all take to live fuller, more functional lives.

ABOUT US

📍 EC Synkowski is a Certified Nutrition Specialist® (CNS), a Licensed-Dietitian Nutritionist (LDN), and Certified CrossFit Level 4 Coach (CF-L4). She's the founder of OptimizeMe Nutrition and the creator of the #800gChallenge®. Find her on social media.

📍 Patrick Cummings is a long-time CrossFitter, writer, and podcaster. Find him on social media.

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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 diet.

00:00 Welcome to the Consistency Project Podcast

00:40 The #800gChallenge® and Its Benefits

02:39 Understanding Different Types of Fatigue

05:23 Role of Micronutrients in Energy Production

07:36 Impact of Processed Foods on Micronutrient Intake

09:36 Nutritional Breakdown of Popular Fruits and Vegetables

10:17 Micronutrient Contributions and Daily Allowance

11:55 Impact of Diet on Performance

12:45 Special Forces Study on Diet and Fitness

14:57 The Role of Nitrates and Other Compounds

16:23 Challenges in Nutritional Research

17:30 Broad Guidelines vs. Specific Nutrients

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ABOUT THE SHOW

The Consistency Project aims to simplify nutrition, health, and well-being by breaking down the concepts and actions we can all take to live fuller, more functional lives.

ABOUT US

📍 EC Synkowski is a Certified Nutrition Specialist® (CNS), a Licensed-Dietitian Nutritionist (LDN), and Certified CrossFit Level 4 Coach (CF-L4). She's the founder of OptimizeMe Nutrition and the creator of the #800gChallenge®. Find her on social media.

📍 Patrick Cummings is a long-time CrossFitter, writer, and podcaster. Find him on social media.

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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

🔗 Sign up for EC’s weekly bonus email

ABOUT THE SHOW

The Consistency Project aims to simplify nutrition, health, and well-being by breaking down the concepts and actions we can all take to live fuller, more functional lives.

ABOUT US

📍 EC Synkowski is a Certified Nutrition Specialist® (CNS), a Licensed-Dietitian Nutritionist (LDN), and Certified CrossFit Level 4 Coach (CF-L4). She's the founder of OptimizeMe Nutrition and the creator of the #800gChallenge®. Find her on social media.

📍 Patrick Cummings is a long-time CrossFitter, writer, and podcaster. Find him on social media.

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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 composition.

00:00 Welcome to the Consistency Project Podcast

01:08 Weight Loss Strategies for Active Individuals

05:36 Improving Running Speed: Tips and Techniques

09:32 Understanding Heart Rate Zone Training

13:15 VO2 Max: Accuracy and Training Methods

18:24 The Truth About Fat Spot Reduction

24:45 How to Submit Your Questions

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ABOUT THE SHOW

The Consistency Project aims to simplify nutrition, health, and well-being by breaking down the concepts and actions we can all take to live fuller, more functional lives.

ABOUT US

📍 EC Synkowski is a Certified Nutrition Specialist® (CNS), a Licensed-Dietitian Nutritionist (LDN), and Certified CrossFit Level 4 Coach (CF-L4). She's the founder of OptimizeMe Nutrition and the creator of the #800gChallenge®. Find her on social media.

📍 Patrick Cummings is a long-time CrossFitter, writer, and podcaster. Find him on social media.

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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 Perimenopause and Menopause

18:52 Best Exercise Forms for Mid-Forties Women

21:30 Electrolyte Supplementation Necessity

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🔗 Sign up for EC’s weekly bonus email

ABOUT THE SHOW

The Consistency Project aims to simplify nutrition, health, and well-being by breaking down the concepts and actions we can all take to live fuller, more functional lives.

ABOUT US

📍 EC Synkowski is a Certified Nutrition Specialist® (CNS), a Licensed-Dietitian Nutritionist (LDN), and Certified CrossFit Level 4 Coach (CF-L4). She's the founder of OptimizeMe Nutrition and the creator of the #800gChallenge®. Find her on social media.

📍 Patrick Cummings is a long-time CrossFitter, writer, and podcaster. Find him on social media.

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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, scrutinizing its claims of perfection in the protein realm.

TIMECODE:

00:00 Welcome to the Consistency Project Podcast

05:29 Comparing iDip & Lazy Macros®

11:56 Debunking Blue Zone Longevity Myths

18:44 The Hype Around the David Protein Bar

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🔗 Sign up for EC’s weekly bonus email

ABOUT THE SHOW

The Consistency Project aims to simplify nutrition, health, and well-being by breaking down the concepts and actions we can all take to live fuller, more functional lives.

ABOUT US

📍 EC Synkowski is a Certified Nutrition Specialist® (CNS), a Licensed-Dietitian Nutritionist (LDN), and Certified CrossFit Level 4 Coach (CF-L4). She's the founder of OptimizeMe Nutrition and the creator of the #800gChallenge®. Find her on social media.

📍 Patrick Cummings is a long-time CrossFitter, writer, and podcaster. Find him on social media.

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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 3: Protein Intake During Caloric Deficits

22:55 Final Thoughts and Takeaways

24:59 Closing Remarks

🔗 Get full show notes

🔗 Sign up for EC’s weekly bonus email

ABOUT THE SHOW

The Consistency Project aims to simplify nutrition, health, and well-being by breaking down the concepts and actions we can all take to live fuller, more functional lives.

ABOUT US

📍 EC Synkowski is a Certified Nutrition Specialist® (CNS), a Licensed-Dietitian Nutritionist (LDN), and Certified CrossFit Level 4 Coach (CF-L4). She's the founder of OptimizeMe Nutrition and the creator of the #800gChallenge®. Find her on social media.

📍 Patrick Cummings is a long-time CrossFitter, writer, and podcaster. Find him on social media.

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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 Podcast

01:39 The 800 Gram Challenge Explained

03:33 Changing Mindsets Around Food and Dieting

07:34 Dealing with Food Boredom and Simple Eating

12:02 Healthy Eating on the Go

16:58 Debunking Nutrition and Fitness Myths

20:31 Creatine and Protein: What You Need to Know

25:42 Simple and Effective Health Tips

28:02 Closing Remarks and How to Stay Connected

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ABOUT THE SHOW

The Consistency Project aims to simplify nutrition, health, and well-being by breaking down the concepts and actions we can all take to live fuller, more functional lives.

ABOUT US

📍 EC Synkowski is a Certified Nutrition Specialist® (CNS), a Licensed-Dietitian Nutritionist (LDN), and Certified CrossFit Level 4 Coach (CF-L4). She's the founder of OptimizeMe Nutrition and the creator of the #800gChallenge®. Find her on social media.

📍 Patrick Cummings is a long-time CrossFitter, writer, and podcaster. Find him on social media.

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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 Consistency Project

🔗 Get full show notes

🔗 Sign up for EC’s weekly bonus email

ABOUT THE SHOW

The Consistency Project aims to simplify nutrition, health, and well-being by breaking down the concepts and actions we can all take to live fuller, more functional lives.

ABOUT US

📍 EC Synkowski is a Certified Nutrition Specialist® (CNS), a Licensed-Dietitian Nutritionist (LDN), and Certified CrossFit Level 4 Coach (CF-L4). She's the founder of OptimizeMe Nutrition and the creator of the #800gChallenge®. Find her on social media.

📍 Patrick Cummings is a long-time CrossFitter, writer, and podcaster. Find him on social media.

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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 Expectations vs. Reality in Diets

02:11 Top 5 Expectations That Derail Progress

02:39 Caloric Targets and Diet Culture

09:37 Understanding a Healthy Diet

13:18 Sustainable Change Takes Time

18:56 The Reality of Seeing Results

24:28 The Path to Progress

28:58 Conclusion and Takeaways

🔗 Get full show notes

🔗 Sign up for EC’s weekly bonus email

ABOUT THE SHOW

The Consistency Project aims to simplify nutrition, health, and well-being by breaking down the concepts and actions we can all take to live fuller, more functional lives.

ABOUT US

📍 EC Synkowski is a Certified Nutrition Specialist® (CNS), a Licensed-Dietitian Nutritionist (LDN), and Certified CrossFit Level 4 Coach (CF-L4). She's the founder of OptimizeMe Nutrition and the creator of the #800gChallenge®. Find her on social media.

📍 Patrick Cummings is a long-time CrossFitter, writer, and podcaster. Find him on social media.

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