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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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

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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.

Full Disclaimer

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.

Full Disclaimer

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

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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.

Full Disclaimer

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

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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.

Full Disclaimer

We explore insulin's complexities, including its role as a storage hormone and its often-overlooked functions beyond blood sugar management.

We discuss how insulin resistance develops, its potential health risks, and the mechanisms that can lead to this metabolic condition.

Finally, we explore strategies to reverse insulin resistance, including dietary adjustments, exercise, and medical interventions like metformin and GLP-1 medications.

00:00 Welcome to the Consistency Project Podcast

00:22 Understanding Insulin: The Basics

03:59 Insulin Resistance Explained

05:53 Causes and Consequences of Insulin Resistance

12:50 Diagnosing Insulin Sensitivity and Resistance

18:09 Reversing Insulin Resistance: Medications and Lifestyle

20:25 The Power of Diet and Exercise

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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.

Full Disclaimer

In this episode, we’re sharing a wide-ranging conversation EC had recently with Johnny Wilson of the Streamline Training Show.

We discuss a range of topics including Herman Ponser's book 'Burn' and how energy expenditure works, the #800gChallenge® for dietary improvement, and effective workout strategies for busy parents.

We also address the benefits of consistent exercise, practical nutrition advice for maintaining lifelong health, and methods for incorporating healthier eating habits in both adults and children.

Special attention is given to overcoming the challenges faced by those with restricted time and the noticeable lifestyle shifts that occur around middle age.

TIMECODE

00:00 Welcome to the Consistency Project Podcast

01:16 Discussion on Herman Ponser's Book 'Burn'

02:36 The Importance of Lean Muscle Mass

03:15 Non-Weight Benefits of Exercise

04:29 Creating a Caloric Deficit

07:19 The #800gChallenge®

09:49 Positive Identity Shift Through Nutrition

12:49 Mechanistic Benefits of Fruits and Vegetables

20:10 Navigating Nutrition Information Online

26:40 The Reality of Achieving Abs

27:05 Setting Realistic Fitness Goals

27:29 The Importance of Habit Formation

27:50 Challenges of Crash Dieting

29:49 Parenting and Nutrition

31:11 Encouraging Healthy Eating in Kids

34:30 Balancing Fitness with a Busy Life

42:30 The Resilience of the Human Body

🔗 Get Johnny’s staple Meal Ideas for busy parents

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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.

Full Disclaimer

We’re talking through an article from the New York Times titled '10 Nutrition Myths Experts Wish Would Die' this week.

We discuss prevalent misconceptions about nutrition, including the belief that fresh produce is always healthier than canned or frozen, the vilification of all fats, the oversimplification of calories in versus calories out for weight management, and more.

00:00 Welcome to the Consistency Project Podcast

01:16 Myth 1: Fresh Produce vs. Canned, Frozen, or Dried

05:51 Myth 2: All Fat is Bad

07:52 Myth 3: Calories In, Calories Out

09:47 Myth 4: Type 2 Diabetes and Fruit

12:44 Myth 5: Plant Milk vs. Dairy Milk

15:03 Myth 6: White Potatoes are Bad for You

16:53 Myth 7: Peanut Products for Children

18:12 Myth 8: Plant Protein is Incomplete

19:37 Myth 9: Soy and Breast Cancer Risk

20:22 Myth 10: Changing Nutrition Advice

23:13 Final Thoughts and Wrap-Up

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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.

Full Disclaimer

This week, we’re talking about the often-overlooked yet critical topic of nutrition labeling.

We navigate through the complexities of front-of-package (FOP) labeling, including the merits and drawbacks of interpretive vs. nutrient-specific labels.

Driven by recent FDA proposals to update these labels, we explore their potential to reshape consumer behavior and ultimately improve public health.

Along the way, we discuss various systems in use globally and consider the nuanced challenges that come with implementing effective nutrition education and regulation.

00:00 Welcome to the Consistency Project Podcast

00:39 Introduction to Nutrition Labeling

02:50 Types of Front-of-Packaging Labels

10:36 Impact and Effectiveness of Labels

19:26 Broader Implications and Future Directions

22:11 Conclusion and Follow-Up

🔗 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.

Full Disclaimer

We look into the nuances of a study connecting sugar intake with Alzheimer's disease, spurred by a listener's concern over a misleading social media post.

We clarify the actual findings of the study versus misquotes, discuss the implications of relative risk, and highlight the importance of interpreting nutrition studies accurately.

By dissecting the methodology and potential errors in such studies, we underscore the broader principle of maintaining a balanced diet and the significant, albeit small, impact diet can have on disease risk relative to other factors.

00:00 Welcome to the Consistency Project Podcast

🔗 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.

Full Disclaimer