>> SIGN-UP FOR THE MASTERCLASS We’ve released 100+ episodes of the show, and this week we’re combing through some of the 30 biggest ideas we’ve covered since the start. Consider this episode part 1 of the Cliff’s Notes version of the Consistency Project. Stay tuned next week for part 2. 🔗 Sign up for the email list 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 functio...
Mar 29, 2023•36 min•Season 2Ep. 39
Thank you for helping us cross the 1 million download mark! To celebrate, we’re covering the 10 big (sometimes harsh) truths we find ourselves returning to often as we continue to unpack your health questions. EXPECT TO LEARN: 📍 Why personal anecdotes aren’t enough to drive health decisions 📍 How to use the micro trends to better understand the macro trends 📍 Why the basics work for everyone, regardless of age or gender 📍 How to distinguish between feeling better and getting better 📍 Why pa...
Mar 22, 2023•42 min•Season 2Ep. 38
Kelly and Juliet Starrett join us to discuss their new book, Built to Move . We get into why walking more is essential, why Japanese hotel rooms are no match for Kelly, the #800gChallenge®, and more! EXPECT TO LEARN: 📍 Where the ideas inside the new book came from 📍 Why those working in the health space aren’t getting a great grade 📍 Why CrossFitters might consider walking more 📍 The key problem with running as exercise 📍 How retirement planning can teach us how to stay healthy 🔗 Preorder...
Mar 15, 2023•1 hr 3 min•Season 2Ep. 37
We’ve got three recent topics from the news - two about aging and one about stress eating. We talk about the most extreme version of majoring in the minors we’ve seen, stress eating, how much I pay attention to cutting-edge science, and more. EXPECT TO LEARN: 📍 The relationship between observation and science 📍 Why we don’t need to jump to the extremes in pursuit of longevity 📍 Why n-of-1 experiments can’t be translated to the wider population 📍 The practical usefulness of “cutting edge” sci...
Mar 08, 2023•33 min•Season 2Ep. 36
Ben Bergeron joins us this week to discuss running nutrition challenges at CrossFit New England. We discuss the three types of challenges they run now, how to get buy-in on the member level, and what they consider success. EXPECT TO LEARN: 📍 How Ben gets “buy-in” from members, without aiming for it 📍 What 50-80-100 means, and how it can help a team co-create a plan 📍 What has and hasn’t worked for nutrition at CFNE 📍 Why gym challenges are all about awareness 📍 Ben’s four buckets of nutriti...
Mar 01, 2023•48 min•Season 2Ep. 35
Your questions are back this week. We’re talking about my thoughts on whether the 75 Hard challenge is worth doing, tips for convincing loved ones about their diet, my history with raw milk, and more! EXPECT TO LEARN: 📍 Why the #800gChallenge® is perfect for 75 Hard 📍 My thoughts on the Perfect Amino supplement 📍 What 95% of people are getting wrong about their diet 📍 Why raw milk isn’t better or safer than commercial milk 📍 Why the aim for “boosting” the metabolism is short-sighted EBOOKS:...
Feb 22, 2023•34 min•Season 2Ep. 34
Lots of people claim we should avoid oatmeal - for both carcinogenic and physiological reasons. But are they right? To answer that, we’re talking about glyphosate, a viral Mark Hyman post, the Glycemic Index, and more. EXPECT TO LEARN: 📍 What glyphosate is (and why it doesn’t really matter) 📍 Why understanding the role dosage plays in risk factors are important 📍 If oatmeal really is “the worst thing you can eat at breakfast” 📍 The value of the Glycemic Index 📍 Why we’re probably better off...
Feb 15, 2023•23 min•Season 2Ep. 33
Pat Sherwood is the creator of CrossFit Linchpin and cohost of the Varied, Not Random podcast. He joins us this week to talk about what we’re missing in our fitness, minimum effective dose, how to structure a strength day, and more! EXPECT TO LEARN: 📍 What you may misunderstand about CrossFit programming 📍 Why doing less in the gym might be the secret to your improvement 📍 The movements you want to perform every week 📍 Why accessory work is optional 📍 What “classic CrossFit” programming loo...
Feb 08, 2023•44 min•Season 2Ep. 32
Thanks to a push from Joe Rogan, a headline went viral recently claiming the government wants us to eat more Lucky Charms than steak. We unpack the truth here - talking about food rating scales, good food vs. bad food, and more. EXPECT TO LEARN: 📍 What the Food Compass is trying to accomplish 📍 Why a healthy diet can include poor-quality foods 📍 Why looking for a simple yes/no food rules doesn’t work 📍 How our search for simplicity sometimes hides the solution 📍 The reason we need to be ske...
Feb 01, 2023•24 min•Season 2Ep. 31
Can nutrition help prevent or stave off dementia? To answer, we’re talking about the growing research around the MIND diet, the difference between diets and dietary patterns, why restrictions can be helpful, and more. EXPECT TO LEARN: 📍 The difference between dementia and mild cognitive impairment 📍 What the MIND diet is and its possible role in dementia prevention 📍 The distinction between diets and dietary patterns 📍 Why the greater number of limitations may be the secret to the MIND diet ...
Jan 25, 2023•27 min
You’ve likely seen the graph on social media, the one from James Clear explaining what happens when we get 1% better every day. But how realistic is that, especially when it comes to health and fitness goals? EXPECT TO LEARN: 📍 How to set realistic expectations for our goals 📍 The distinction between movement and progress 📍 What Goodhart’s Law is, and how it applies to our health 📍 Why “maintenance” is an under-appreciated aim 📍 The 10 determinants of healthy aging EBOOKS: 🔗 #800gChalleng...
Jan 18, 2023•32 min•Season 1Ep. 29
I’m helping a listener work through her macro breakdown to improve her performance in the gym and improve her body comp this week. We talk “optimal distribution,” genetic dieting, knowing if things are working, and more! EXPECT TO LEARN: 📍 Why our feelings aren’t as powerful as our results 📍 What the “macro swampland is” 📍 My thoughts on the benefits of “genetic dieting” 📍 The single most important determinant of any diet 📍 Why it’s so important to know what you’re aiming for EBOOKS: 🔗 #8...
Jan 11, 2023•33 min•Season 2Ep. 28
This week, I'm answering five new listener questions, including ones about sugar alcohols, whether a glass of wine per night is a big deal, and my thoughts on supplements like Athletic Greens. EXPECT TO LEARN: 📍 Whether sugar alcohols “count” in the diet 📍 Why it’s important to remember alcoholic drinks are calories, too 📍 That I’ve convinced exactly zero people to change their nutrition 📍 Why greens drinks aren’t harmful, but also aren’t necessary 📍 My recommendations around taking creatin...
Jan 04, 2023•35 min•Season 2Ep. 27
“All I know is if something works once, it never works again.” That’s what a listener told me, asking why her second try at a diet wasn’t working. To answer her, we’re talking about the 3 reasons diets often have a shelf life. EXPECT TO LEARN: 📍 Why there seems to be some beginner’s luck with diets 📍 The pros and cons of specific diet rules 📍 How to increase the “newness” of an ongoing nutrition plan 📍 The importance of “decoding” whatever diet trends we see 📍 When to know it’s time to “cal...
Dec 28, 2022•28 min•Season 2Ep. 26
Hot Cakes is back! Patrick presents 3 ideas that have sparked his curiosity, and EC gives her thoughts. We’re talking the link between Alzheimer’s and diabetes, protein in the morning, and the FDA’s approval of cultivated meats. EXPECT TO LEARN: 📍 Why it might make sense to call Alzheimer’s Type 3 Diabetes 📍 The four key actions that are likely to slow cognitive decline 📍 Why protein in the morning is an effective diet strategy 📍 To be wary of people who claim they’ve discovered something “n...
Dec 21, 2022•29 min•Season 2Ep. 25
When we talk about recovery from exercise, people often forget that the point of it is to improve performance. It’s easy to get caught up in crazes such as ice baths, but if it doesn’t make you run faster or lift more weight, is it a worthwhile recovery strategy? EXPECT TO LEARN: 📍 The key question when thinking about any recovery protocol 📍 How to reduce or improve DOMS (delayed onset muscle soreness) 📍 The least (and most) effective methods of recovery 📍 How realistic the hype around cold ...
Dec 14, 2022•32 min•Season 2Ep. 24
We’re talking about a drug that acts on appetite centers in the brain and gut and how it could be impactful for some people. We discuss what semaglutide is, how metabolism regulates energy balance, drawbacks of the drug, and more. Full show notes can be found here. — >> SIGN-UP FOR THE EMAIL LIST << Get more info on the #800gChallenge®, Lazy Macros®, gym challenges, my masterclass – and more at https://optimizemenutrition.com/ — Full show notes can be found here. About the Show The C...
Dec 07, 2022•26 min•Season 2Ep. 23
We’re answering your questions about the practical application of training intensity. I answer questions about training in a caloric deficit or for fat loss, managing volume without hindering lifestyle activities, and more! Full show notes can be found here . — >> SIGN-UP FOR THE EMAIL LIST << Get more info on the #800gChallenge®, Lazy Macros®, gym challenges, my masterclass – and more at https://optimizemenutrition.com/ — About the Show The Consistency Project aims to simplify nutri...
Nov 30, 2022•29 min•Season 2Ep. 22
We’re sharing a chat with Kyla of the Nutritional Revolution podcast . We get into the origins of the #800gChallenge®, why it’s not a perfect number (but that’s okay), an ongoing study to examine the plan’s efficacy, and more! — >> SIGN-UP FOR THE EMAIL LIST << Get more info on the #800gChallenge®, Lazy Macros®, gym challenges, my masterclass – and more at https://optimizemenutrition.com/ — About the Show The Consistency Project aims to simplify nutrition, health, and well-being by b...
Nov 23, 2022•41 min•Season 2Ep. 21
Continuing our diet reviews, we’re looking at three diets to see what makes them similar, what makes them effective (or not), and why it’s important to understand that every diet controls quantity to varying levels of precision. Full show notes can be found here. — >> SIGN-UP FOR THE EMAIL LIST << Get more info on the #800gChallenge®, Lazy Macros®, gym challenges, my masterclass – and more at https://optimizemenutrition.com/ — About the Show The Consistency Project aims to simplify n...
Nov 16, 2022•35 min•Season 2Ep. 20
We’re bringing you a coaching call exploring what it takes to turn a passion for nutrition into a career. We discuss the value of group coaching, why testing everything is valuable at the start, when to go “all-in,” and more! Full show notes can be found here. — >> SIGN-UP FOR THE EMAIL LIST << Get more info on the #800gChallenge®, Lazy Macros®, gym challenges, my masterclass – and more at https://optimizemenutrition.com/ — About the Show The Consistency Project aims to simplify nutr...
Nov 09, 2022•31 min•Season 2Ep. 19
Quick Bites is back this week where we tackle 5 questions from our listeners and get to the nitty gritty of some topical nutrition debates. In this episode, I’m covering a whole range of topics including my take on the popular Netflix documentary The Game Changers , chicken chips, supplements, and more… Don’t miss it! Full show notes can be found here. -- >> SIGN-UP FOR THE EMAIL LIST << Get more info on the #800gChallenge®, Lazy Macros®, gym challenges, my masterclass – and more at ...
Nov 02, 2022•28 min•Season 2Ep. 18
💥 MASTERCLASS WAITLIST: For individuals | For coaches Once you approach 50 years old, it’s easy to resign yourself to what you believe is inevitable weight gain. This is especially true for women going through menopause, who simply accept weight gain alongside a vast array of other symptoms like brain fog, insomnia, and hot flashes. With a hormonal flux that can start several years before the final period and symptoms that can continue for years after the final period, we’re looking at clos...
Oct 26, 2022•33 min•Season 2Ep. 17
What are the ways companies try to convince us that their foods are beneficial to our health when perhaps that's not true? To answer, we're breaking down the most pernicious food marketing claims that don't live up to the hype. Full show notes can be found here . — >> SIGN-UP FOR THE EMAIL LIST << Get more info on the #800gChallenge®, Lazy Macros®, gym challenges, my masterclass – and more at https://optimizemenutrition.com/ — About the Show The Consistency Project aims to simplify n...
Oct 19, 2022•38 min•Season 2Ep. 16
>> 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 [fill in the blank diet plan] any good? I often get a version of that question, so we’re going to start covering some of the most popular options, discussing what they are, what they get right, and where they go wrong. — Full show notes can be found here. About the Show The Consistency Project aims to simplify nutritio...
Oct 12, 2022•26 min•Season 2Ep. 15
>> 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 Paleo Diet and does it live up to the popularity it's seen over the last ten years? To answer, we’re talking about dietary neuroticism, feeding our DNA, the glycemic index, and much more. — Full show notes can be found here. About the Show The Consistency Project aims to simplify nutrition, health, and well-be...
Oct 05, 2022•30 min•Season 2Ep. 14
>> 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 simplify our diet, be healthy, and not spend our whole paycheck? To answer, we’re talking about saving money without sacrificing health, my take on what a full day of diverse, cheap eating could look like, and more. — Full show notes can be found here. About the Show The Consistency Project aims to simplify nut...
Sep 28, 2022•28 min•Season 2Ep. 13
>> 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, Patrick gives me with three questions he’s had recently to get my thoughts and opinions. We’re talking about the carbohydrate insulin model, daily protein targets, and good questions to get a sense of someone’s diet. — Full show notes can be found here. About the Show The Consistency Project aims to simplify nu...
Sep 21, 2022•24 min•Season 2Ep. 14
>> SIGN-UP FOR THE EMAIL LIST << Get more info on the #800gChallenge®, Lazy Macros®, gym challenges, my masterclass – and more at https://optimizemenutrition.com/ — We’re bringing you a recent coaching call I had with a listener, where we talked about strategies for flex calories, spending her caloric budget wisely, why estimating badly is better than not estimating at all, and more. — Full show notes can be found here. About the Show The Consistency Project aims to simplify nutritio...
Sep 14, 2022•25 min•Season 2Ep. 11
>> 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’s the relationship between stress, nutrition, and weight gain? To answer, we’re talking through why processed foods are so appealing, how availability plays a crucial role, and some strategies to make better decisions. — Full show notes can be found here. About the Show The Consistency Project aims to simplify nutrit...
Sep 06, 2022•26 min•Season 2Ep. 10
