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

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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 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.

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We’re joined this week by Abby Langer, a registered dietitian with 25 years of experience and the author of 'Good Food, Bad Diet.'

Abby discusses the pervasive and harmful impacts of diet culture, emphasizing the need to shift our core beliefs related to body image and worthiness. She outlines the differences between true hunger and emotional eating and offers practical advice for cultivating a healthy relationship with food. Abby also shares insights on approaching nutrition with children amidst diet culture and social media noise.

00:00 Welcome to The Consistency Project

00:36 Introduction to Abby Langer

01:52 Defining Diet Culture

04:18 Understanding Core Beliefs

07:12 Healthy Weight Loss vs. Diet Culture

10:40 The Concept of Comfortable Weight

14:10 Navigating Emotional Eating

18:40 Raising Kids in a Diet Culture World

24:27 Navigating Nutrition Information on Social Media

28:04 Conclusion and Farewell

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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 science behind anti-nutrients, their roles in nutrition, and whether they are harmful or beneficial.

We discuss compounds such as lectins, oxalates, phytates, goitrogens, and phytoestrogens and examine their misconceptions.

We clarify how these substances interact with our bodies, the impact of cooking methods, and the relevance of current scientific research in dispelling fear-based nutrition myths.

00:00 Welcome to the Consistency Project Podcast

00:42 Introduction to Anti-Nutrients

03:24 Deep Dive into Lectins

10:04 Understanding Oxalates

17:06 Exploring Phytates

19:15 Goitrogens and Thyroid Health

21:09 Phytoestrogens and Their Impact

23:51 Navigating Nutrition Myths

28:48 Conclusion and Final Thoughts

🔗 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 looking at three fascinating research studies on fitness this week.

We discuss the importance of maintaining muscle strength during periods of disuse, the impact of vitamin D on athletic performance, and the effectiveness of full-body versus split routine resistance training for fat loss.

TIMESTAMPS:

00:00 Welcome to The Consistency Project

00:41 Diving into Fitness Research

02:46 Understanding Muscle Disuse

12:04 Vitamin D and Athletic Performance

19:22 Resistance Training for Fat Loss

27:03 Final Thoughts 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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We delve into Peter Attia's book 'Outlive' which focuses on the science and art of longevity.

We discuss his concepts of Medicine 3.0, which aim to extend lifespan and health span and ensure that we live longer, healthier lives.

We examine the four horsemen of chronic diseases—heart disease, cancer, neurodegenerative diseases, and type 2 diabetes—as well as the potential benefits and criticisms of his proposals.

We also review his stance on conventional medicine and preventative screenings, and take a closer look at his diet and fitness recommendations, questioning the realistic application for the average person.

00:00 Welcome to The Consistency Project Podcast

00:39 Introduction to Peter Attia and 'Outlive'

02:26 Medicine 3.0: Extending Health Span

04:01 Book Review: High-Level Opinions

06:10 Heart Disease: Criticisms and Recommendations

15:07 Cancer: The War and Screening Challenges

22:01 Diet and Fitness: Recommendations and Criticisms

28:07 Mental Health and Final Thoughts

29:19 Conclusion and Farewell

🔗 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 discussing three ideas this week, starting with a discussion of three common nutrition 'lies' and their implications. We then examine the peculiar diet and training strategies of ultramarathoner Courtney Dauwalter, questioning the role of intuition versus objective measurements. Lastly, we analyze a study on the surprisingly low number of home-cooked meals Americans consume per week and its impact on achieving health and fitness goals.

TIMESTAMPS:

00:00 Welcome to the Consistency Project Podcast

00:35 Introduction to Hot Cakes

01:26 Debunking Nutrition Myths

02:50 The Importance of Meal Prep

08:56 Courtney Dauwalter's Ultramarathon Diet

11:22 Listening to Your Body vs. Data

16:04 Raising the Bar in Life

20:23 Americans' Eating Habits Post-Pandemic

22:41 Strategies for Eating Out

29:50 Conclusion and Farewell

🔗 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 return to the topic of the weight loss drug semaglutide, sold under brand names such as Wegovy and Ozempic. We explore who these drugs are suitable for, what to expect when starting this type of therapy, and how they fit into the broader context of health management.

Expect to Learn:

🔗 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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This week, Street Parking’s head of nutrition, Molly Vollmer, joins us to talk family meals and explore practical strategies for making healthy eating a seamless part of your daily routine.

Expect to Learn:

🔗 Follow Molly on Instagram

🔗 Learn more about Street Parking

🔗 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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In today's episode, we're diving into 10 listener questions that cover everything from the impact of cooling rice on its nutritional properties to the validity of somatotypes in determining diet plans.

We'll also explore how paralysis affects metabolism, the influence of diet on muscle soreness, and much more.

Get ready for a rapid-fire session where we break down the science to give you practical, actionable insights.

Expect to Learn:

🔗 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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