In this episode, we explore the key concepts from Dr. Casey Means's book "Good Energy" and examine its insights on metabolic health. Instead of chasing the latest trends, we focus on the fundamental factors that truly matter for health. Through simple and clear guidance, you'll learn how to make well-informed decisions for improving your overall well-being. 🔗 Get full show notes 🔗 Sign up for EC’s weekly bonus email ABOUT THE SHOW The Consistency Project aims to simplify nutrition, health, and...
Dec 18, 2024•28 min
We're exploring the impact of protein intake and resistance training on postmenopausal women. You'll gain insights into how these factors influence muscle mass and body composition, challenging common beliefs about protein requirements. By understanding these findings, you'll be empowered to make informed decisions about your nutrition and fitness strategy for better overall health. 🔗 Get full show notes 🔗 Sign up for EC’s weekly bonus email ABOUT THE SHOW The Consistency Project aims to simpl...
Dec 11, 2024•24 min
We're exploring the safety and health effects of natural and artificial sweeteners. You'll gain insights into their approval processes, common myths, and the latest scientific research. By understanding these aspects, you'll be better equipped to make informed choices about sweeteners in your diet. 🔗 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...
Dec 04, 2024•27 min
We're talking about the importance of maintaining nutritional habits amidst life's challenges, especially when traveling or managing a busy lifestyle. You'll learn practical strategies for simplifying meal prep and creating sustainable routines. By listening, you'll cultivate balance in your nutrition and learn how to navigate food choices while keeping your health goals in sight. 📚 Get The ABCs of Being Happy & Healthy 🔗 Sign up for EC’s weekly bonus email ABOUT THE SHOW The Consistency P...
Nov 27, 2024•32 min
We're exploring the critical role of protein in enhancing satiety and diet satisfaction. You’ll gain insights into how different factors influence your feeling of fullness and learn practical strategies to optimize your protein intake for better health outcomes. Ultimately, you'll cultivate a balanced approach to nutrition that allows for flexibility and enjoyment in your diet. 🔗 Get full show notes 🔗 Sign up for EC’s weekly bonus email ABOUT THE SHOW The Consistency Project aims to simplify n...
Nov 20, 2024•19 min
We're discussing the impact of diet on inflammation and the confusion surrounding food labeling. You'll gain insights into how maintaining a healthy weight can be more effective for reducing inflammation than focusing on specific foods. You'll also learn about the bizarre new trend of eating dirt and why it may not be the solution to your health goals (shocking, we know). 🔗 Get full show notes 🔗 Sign up for EC’s weekly bonus email ABOUT THE SHOW The Consistency Project aims to simplify nutriti...
Nov 13, 2024•28 min
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 Con...
Nov 06, 2024•15 min
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 di...
Oct 30, 2024•19 min
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 00:59 Defining Diet and Nutrition 04:14...
Oct 23, 2024•44 min
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 b...
Oct 16, 2024•26 min
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 ...
Oct 09, 2024•27 min
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, sc...
Oct 02, 2024•29 min
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: P...
Sep 25, 2024•25 min
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...
Sep 18, 2024•29 min
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 Pr...
Sep 11, 2024•20 min
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 ...
Sep 04, 2024•30 min
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 Und...
Aug 28, 2024•23 min
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 ...
Aug 21, 2024•49 min
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 ...
Aug 14, 2024•25 min
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...
Aug 07, 2024•23 min
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 sm...
Jul 31, 2024•27 min
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 am...
Jul 24, 2024•29 min
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-...
Jul 17, 2024•29 min
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...
Jul 10, 2024•28 min
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 ...
Jul 03, 2024•30 min
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 P...
Jun 26, 2024•30 min
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: The indications and potential candidates for GLP-1 weight loss drugs Expected results and side effects of semaglutide therapy The role of diet and exercise in conjunction with GLP-1 drugs Strategies for maintaini...
Jun 19, 2024•30 min
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: Practical meal prep hacks to streamline your weeknights Clever ways to introduce variety without sacrificing simplicity Strategies for involving kids in the cooking process and fostering healthy habits Tips for managing social events and treating indulgences mindfully Quick and nourishing mea...
Jun 12, 2024•28 min
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: Whether cooling and reheating rice increases its resistant s...
Jun 05, 2024•33 min
We turn a critical eye onto a recent position paper on the nutritional needs of female athletes, focusing specifically on the paper's recommendations for pre- and post-workout carbohydrate and protein intake. We dive deep into the evidence presented in the paper and discuss whether the recommendations are supported by the cited research. Expect to Learn: The key recommendations made in the position paper regarding carbohydrate and protein intake for female athletes Whether the evidence cited in ...
May 29, 2024•29 min
