>> SIGN-UP FOR THE EMAIL LIST << Get more info on the #800gChallenge®, Lazy Macros®, gym challenges, my masterclass – and more at https://optimizemenutrition.com/ --- Why has fruit gotten such a bad rap? To understand that, we have to talk about what sugar is, what the research says about sugar consumption, why we need to worry far less about how much fruit we eat, and a bunch more. --- Full show notes can be found here. About the Show The Consistency Project aims to simplify nutriti...
Aug 31, 2022•28 min•Season 2Ep. 9
>> SIGN-UP FOR THE EMAIL LIST << Get more info on the #800gChallenge®, Lazy Macros®, gym challenges, my masterclass – and more at https://optimizemenutrition.com/ -- I don’t recommend many mainstream nutrition books, but I recently read one I liked. In this episode, we talk about some of the big ideas in Herman Pontzer’s book, “Burn.” -- Full show notes can be found here. About the Show The Consistency Project aims to simplify nutrition, health, and well-being by breaking down the co...
Aug 24, 2022•31 min•Season 2Ep. 8
>> SIGN-UP FOR THE EMAIL LIST << Get more info on the #800gChallenge®, Lazy Macros®, gym challenges, my masterclass – and more at https://optimizemenutrition.com/ -- Last week, we discussed electrolyte supplementation as it relates to hydration and performance. Here, we’re going to get more practical and answer 13 questions I got from listeners about how to apply the principles to life. -- Full show notes can be found here. About the Show The Consistency Project aims to simplify nutr...
Aug 17, 2022•40 min•Season 2Ep. 7
>> SIGN-UP FOR THE EMAIL LIST << Get more info on the #800gChallenge®, Lazy Macros®, gym challenges, my masterclass – and more at https://optimizemenutrition.com/ -- Should we worry about electrolyte supplementation? To answer, we’re talking about dehydration states, why you need water before sodium, and why only a small percentage of athletes need to worry about anything more than drinking to thirst. -- Full show notes can be found here . About the Show The Consistency Project aims ...
Aug 10, 2022•29 min•Season 2Ep. 6
>> SIGN-UP FOR THE EMAIL LIST << Get more info on the #800gChallenge®, Lazy Macros®, gym challenges, my masterclass – and more at https://optimizemenutrition.com/ -- Your questions are back in the spotlight this week. I’m giving my thoughts on adjusting caloric intake based on caloric output, IgG testing, how I judge protein bars, and more! -- Full show notes can be found here . About the Show The Consistency Project aims to simplify nutrition, health, and well-being by breaking down...
Aug 03, 2022•32 min•Season 2Ep. 5
>> SIGN-UP FOR THE EMAIL LIST << Get more info on the #800gChallenge®, Lazy Macros®, gym challenges, my masterclass – and more at https://optimizemenutrition.com/ -- Do we have to accept being hungry to lose weight? Do we have to get uncomfortable to make a change? That's what we're diving into today, talking about using the dials of 'pressure' and 'dose' to get the outcomes we want. -- Full show notes can be found here. About the Show The Consistency Project aims to simplify nutriti...
Jul 27, 2022•20 min•Season 2Ep. 4
>> GET INFO ON THE #800gCHALLENGE® COACH PROGRAM << — What should you think about before becoming a nutrition coach? What about before hiring one? Here's my take on both questions, talking about the importance of scope, mentorship, and the new #800gChallenge® Coach program. Link to summary of states' laws , need to click on "Nutrition Laws" for a map of the US (disclaimer: check your state's code of regulations). About the Show The Consistency Project aims to simplify nutrition, heal...
Jul 20, 2022•24 min•Season 2Ep. 3
>> SIGN-UP FOR THE EMAIL LIST << Get more info on the #800gChallenge®, Lazy Macros®, gym challenges, my masterclass – and more at https://optimizemenutrition.com/ -- Hot Cakes is back! This round, Patrick presents three questions for me to respond to. We’re talking about selling the dream but delivering the basics, potential new FDA “healthy” labels, and bodily drainage. -- About the Show The Consistency Project aims to simplify nutrition, health, and well-being by breaking down the ...
Jul 13, 2022•24 min•Season 2Ep. 2
>> SIGN-UP FOR THE EMAIL LIST << Get more info on the #800gChallenge®, Lazy Macros®, gym challenges, my masterclass – and more at https://optimizemenutrition.com/ -- What do people mean when they talk about gut health? To answer, we’re talking about our microbiome, whether you should be worried about measuring your gut health, dysbiosis, and more. Full show notes can be found here . -- About the Show The Consistency Project aims to simplify nutrition, health, and well-being by breaki...
Jul 06, 2022•27 min•Season 2Ep. 1
>> SIGN-UP FOR THE EMAIL LIST << Get more info on the #800gChallenge®, Lazy Macros®, gym challenges, my masterclass – and more at https://optimizemenutrition.com/ -- Sharing a conversation I had recently with Brooke Simonson of the Health Investment podcast . We talk about my 10 principles of nutrition, nutrition myths, how many diets are really just algorithms worth understanding, and more! -- About the Show The Consistency Project aims to simplify nutrition, health, and well-being ...
Jun 29, 2022•42 min•Season 1Ep. 121
>> SIGN-UP FOR THE EMAIL LIST << Get more info on the #800gChallenge®, Lazy Macros®, gym challenges, my masterclass – and more at https://optimizemenutrition.com/ -- What is the “active grandparent hypothesis,” and what does it tell us about the importance of physical activity? To answer, we’re discussing healthspan, lifespan, exercise stress vs disease stress, and more. -- Full show notes can be found here . About the Show The Consistency Project aims to simplify nutrition, health, ...
Jun 15, 2022•22 min•Season 1Ep. 118
>> SIGN-UP FOR THE EMAIL LIST << Get more info on the #800gChallenge®, Lazy Macros®, gym challenges, my masterclass – and more at https://optimizemenutrition.com/ -- This week, four listener questions all linked by one of my principles of nutrition - that it’s never just one thing. We’ve got questions about blood glucose, biomarkers, metabolism trackers, and whey vs egg white protein. -- Full show notes can be found here. About the Show The Consistency Project aims to simplify nutrit...
Jun 08, 2022•32 min•Season 1Ep. 117
>> SIGN-UP FOR THE EMAIL LIST << Get more info on the #800gChallenge®, Lazy Macros®, gym challenges, my masterclass – and more at https://optimizemenutrition.com/ -- Something new this week: a format called Hot Cakes, where Patrick selects a few things he’s come across lately and gets my take on them. This week: diet breaks, self-reported gluten intolerance, and essential amino acids. -- About the Show The Consistency Project aims to simplify nutrition, health, and well-being by brea...
Jun 01, 2022•28 min•Season 1Ep. 115
>> SIGN-UP FOR THE EMAIL LIST << Get more info on the #800gChallenge®, Lazy Macros®, gym challenges, my masterclass – and more at https://optimizemenutrition.com/ --- What are Continuous Glucose Monitors and why are they so popular? To answer, we discuss hyper- and hypoglycemia, give a useful analogy for thinking about blood sugar spikes, and defend the worried well from more bad marketing. --- Full show notes can be found here . About the Show The Consistency Project aims to simplif...
May 18, 2022•29 min•Season 1Ep. 112
💥 MASTERCLASS WAITLIST: For individuals | For coaches What trade-offs do we have to accept to achieve our health, fitness, and nutritional goals? This week, we’re talking about the four biggest ones, touching on simplicity, boredom, monotony, habits, sustainability, and progress. Full show notes can be found here. 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 functi...
May 11, 2022•32 min•Season 1Ep. 111
Denise Canellos is a Certified Nutrition Specialist® and a professor of nutrition. She joins us to discuss fighting chronic illness, mitigating the side-effects of chemo, overcoming mainstream misunderstanding, and more. Learn more about Denise's work here. 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. Become a paid subscriber on Apple Podcasts and Spotify ...
May 04, 2022•36 min•Season 1Ep. 109
>> SIGN-UP FOR THE EMAIL LIST << --- Your questions are back this week! I’m offering advice on dealing with aches and pains as athletes get older, navigating other people’s strict dietary choices, the benefits of CBD, and more! Full show notes can be found here. 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 EC EC Synkowski is a Certified N...
Apr 20, 2022•30 min•Season 1Ep. 106
>> SIGN-UP FOR THE EMAIL LIST << Get more info on the #800gChallenge®, Lazy Macros®, gym challenges, my masterclass – and more at https://optimizemenutrition.com/ --- Creatine is one of two supplements I argue are worth a shot when trying to improve performance (caffeine being the other). We’re talking about what it is, what kind of bump you can expect taking it, dosing strategy, and more. Full show notes can be found here . About the Show The Consistency Project aims to simplify nut...
Apr 13, 2022•25 min•Season 1Ep. 105
We're sharing a conversation with Jonathan from the Digital Barbell podcast this week. We get into the biggest lessons from my working life, how health changes (or doesn't) as we age, how CrossFit has changed over the years, & more! Jonathan and his wife Blakely run Digital Barbell, which is an online Fitness and Nutrition coaching business. You can find out more about their services at their website or on social media @DigitalBarbell . About the Show The Consistency Project aims to simplify...
Apr 06, 2022•39 min•Season 1Ep. 103
>> SIGN-UP FOR THE EMAIL LIST << Get more info on the #800gChallenge®, Lazy Macros®, gym challenges, my masterclass – and more at https://optimizemenutrition.com/ --- Is Stephen Gundry’s “Plant Paradox” worth reading? The short answer is no, and the full answer is our discussion this week. We’re talking about how I dissect mainstream diet books, the science around lectins, and more. Full show notes can be found here . About the Show The Consistency Project aims to simplify nutrition,...
Mar 30, 2022•35 min•Season 1Ep. 102
>> SIGN-UP FOR THE EMAIL LIST << --- Your questions are back this week! I’m talking about Alani Nu Fit Shakes, macro percentages on Lazy Macros®, sugar highs & their effect on swimming performance, and more! Full show notes can be found here. --- 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 EC EC Synkowski is a Certified Nutrition Spe...
Mar 16, 2022•25 min•Season 1Ep. 99
>> SIGN-UP FOR THE EMAIL LIST << Get more info on the #800gChallenge®, Lazy Macros®, gym challenges, my masterclass – and more at https://optimizemenutrition.com/ --- To understand the linkage between these three, we're talking about Ancel Keys getting a bad rap, why black and white paradigms of good or bad food need to go, why LDL cholesterol might not be the best predictor of CVD, and more. Full show notes here . --- About the Show The Consistency Project aims to simplify nutrition...
Mar 09, 2022•27 min•Season 1Ep. 98
>> SIGN-UP FOR THE EMAIL LIST << Get more info on the #800gChallenge®, Lazy Macros®, gym challenges, my masterclass – and more at https://optimizemenutrition.com/ --- Why is caffeine one of the few supplements I think is worth a shot for performance? That’s what we’re talking about this week, discussing dose, source, strategy, and what the data says about its potential effect on performance. Referenced Episodes: Quick Bites #01 On Beta-Alanine and Belief Referenced Studies: Guest et ...
Mar 02, 2022•30 min•Season 1Ep. 96
>> SIGN-UP FOR THE EMAIL LIST << Get more info on the #800gChallenge®, Lazy Macros®, gym challenges, my masterclass – and more at https://optimizemenutrition.com/ --- As a follow-up to our last episode, we’re answering six of your questions about fish oil supplementation. I’m offering thoughts on what to do if you don’t like fish, fish oil's effects on depression, supplement quality, and more! --- Referenced Articles GRAPHIC of fat nomenclature (classification). Albert et al., 2015. ...
Feb 16, 2022•25 min•Season 1Ep. 93
Fish oil has long been a staple addition to the Paleo Diet, yet I don't recommend it. To discuss why that is we're diving into the theory of the omega-6:omega-3 ratio, why considering dose is key, inflammation, and a lot more. Referenced Episodes: On Exercise as an Anti-Inflammatory On Supplements and the Worried Well Referenced Studies: GRAPHIC of fat nomenclature (classification). Brown et al., 2019. Omega-3 and omega-6 fats on prevention and treatment of Type 2 diabetes . Cochrane Review, 201...
Feb 09, 2022•33 min•Season 1Ep. 92
>> SIGN-UP FOR THE EMAIL LIST << Get more info on the #800gChallenge®, Lazy Macros®, gym challenges, my masterclass – and more at https://optimizemenutrition.com/ --- Your questions are back this week! I’m answering questions about counting protein while doing Lazy Macros®, hydration, getting teens to eat more protein, and more. --- Referenced Episodes: On Collagen as a Supplement How to Fuel Performance --- About the Show The Consistency Project aims to simplify nutrition, health, a...
Feb 02, 2022•25 min•Season 1Ep. 90
>> SIGN-UP FOR THE EMAIL LIST << Get more info on the #800gChallenge®, Lazy Macros®, gym challenges, my masterclass – and more at https://optimizemenutrition.com/ --- How can we enjoy dining out without derailing our nutrition? We're talking about 1,000 calorie salads(!), why restaurants aren't incentivized to offer healthy options, some of my favorite go-to spots, and more. --- Referenced Episodes: On Weight, Health, and Worth Referenced Studies: Liu et al., 2020. Health and economi...
Jan 19, 2022•28 min•Season 1Ep. 87
Does fueling inside the anabolic window make a difference? To answer that, I'm highlighting the distinction between timing and quantity, research around carbs and protein intake for non-endurance training, and more. --- Referenced Episodes: On Digesting & Absorbing Protein On Protein Timing & Muscle Protein Synthesis On the Supposed Benefits of Fasting On How to Fuel Performance Referenced Studies: Antonio et al., 2017. Casein morning or night study . Aragon and Schoenfeld, 2013. Nutrien...
Jan 12, 2022•24 min•Season 1Ep. 86
>> SIGN-UP FOR THE EMAIL LIST << Get more info on the #800gChallenge®, Lazy Macros®, gym challenges, my masterclass – and more at https://optimizemenutrition.com/ --- What is bioenergetics, and how does it affect our performance in and out of the gym? To answer, we're talking about carb and protein timing, how macronutrients interplay with the three metabolic pathways, and more. Referenced Episodes: On Protein Timing & Muscle Protein Synthesis On Whether a Calorie is Just a Calor...
Jan 05, 2022•26 min•Season 1Ep. 84
>> SIGN-UP FOR THE EMAIL LIST << Get more info on the #800gChallenge®, Lazy Macros®, gym challenges, my masterclass – and more at https://optimizemenutrition.com/ --- Your questions are back this week! I'm giving my thoughts on protein products, how to encourage real and sustainable change, the #800gChallenge for smaller folks, and supplements for helping improve sleep. Referenced Episodes: On Supplements and the Worried Well Referenced Studies: Aune et al., 2021. 800 grams of fruits...
Dec 22, 2021•27 min•Season 1Ep. 82
