The Consistency Project

We're answering your questions about the impact of various diets on muscle growth, the role of inflammation in exercise recovery, and the effectiveness of blue light glasses. You'll gain insights into how vegan and omnivore diets compare in terms of muscle protein synthesis, and you'll learn about the potential trade-offs of using NSAIDs for pain management. After you listen, you'll understand that the optimal approach to nutrition and recovery doesn't rely on strict rules, but rather on achieving balance and meeting your individual needs.

We're explaining the viral “sugar diet” and its claims about rapid fat loss through high carbohydrate consumption. You'll gain insights into the potential risks of such diets and the importance of long-term sustainability in nutrition. After you listen, you'll understand why quick fixes often fall short and how focusing on balanced, enjoyable eating is key to lasting health.

We're exploring the promising yet nuanced relationship between creatine and brain health. You'll gain insights into how creatine may influence cognitive function and mood, with research backing its potential benefits. After you listen, you'll understand that while creatine shows some promise, the conclusive effects on brain health remain unclear.

We're exploring the contrasting approaches of fasting and calorie counting for achieving long-term health and weight loss results. You'll gain insights into how both methods can impact your body composition and overall well-being, along with practical strategies for implementing them effectively. After you listen, you'll understand that the key to success lies in finding a sustainable approach that balances your nutritional needs without overcomplicating your diet.

We're unpacking some recent nutrition research, focusing on how dietary interventions can affect conditions like osteoarthritis, the role of protein in recovery, and why you should care more about the quantity of food you consume than just the quality or type of carbohydrates.

We're unpacking the complexities of protein supplements, specifically essential amino acids, branched-chain amino acids, and collagen. You'll gain insights into how these supplements compare to whole food sources and whether they're truly necessary for muscle growth and overall health. After you listen, you'll understand the importance of meeting your protein needs through diet rather than relying on supplements.

We're answering your questions this week, discussing the impact of meal frequency, the risks associated with carbonated beverages, and how GLP-1 medications affect satiety. Gain insights into managing your caloric intake, understanding the relationship between food choices and health outcomes, and navigating common misconceptions about weight management.

We're discussing the insights from the book "Ultra-Processed People" and exploring the impact of ultra-processed foods on our diets and health. Gain a deeper understanding of how these foods are designed to drive excess consumption and affect satiety.

We're discussing the #800gChallenge® and its practical approach to incorporating more fruits and vegetables into our diets. You'll discover how this simple guideline can enhance your health, promote satiety, and potentially aid in weight loss without the stress of strict dieting.

Your questions are back this week. We're discussing essential insights on iron supplementation, the potential benefits of prunes for bone density, and the nuances of body fat testing.

3 PROGRAM BUNDLE⁠USE CODE: SPRING25 (apply coupon after profile creation)Bundle all three programs in the app ($397) and get a year of logging and FREE access to a chat group with EC for April through July 15 as you work your way through the programs. Weekly live streams, too! Offer expires Apr 1.⁠JOIN THE #800gCHALLENGE⁠Buy the #800gChallenge program by April 1st ($99) to be part of the challenge with the leaderboard in the app April 1-30. You'll get the educational program that will answer the whats and the whys of this simple diet approach! QUESTIONS/ISSUES?⁠Email EC here⁠—We're unpacking how fewer food choices can simplify nutrition and improve overall health. You'll gain insights into the importance of consistency over perfection in your eating habits and how to incorporate more fruits and vegetables into your diet without feeling restricted.After you listen, you'll see how embracing simplicity is key to achieving lasting dietary success.

3 PROGRAM BUNDLEUSE CODE: SPRING25 (apply coupon after profile creation)Bundle all three programs in the app ($397) and get a year of logging and FREE access to a chat group with EC for April through July 15 as you work your way through the programs. Weekly live streams, too! Offer expires Apr 1.JOIN THE #800gCHALLENGEBuy the #800gChallenge program by April 1st ($99) to be part of the challenge with the leaderboard in the app April 1-30. You'll get the educational program that will answer the whats and the whys of this simple diet approach! QUESTIONS/ISSUES?Email EC here---We're unpacking the science and skepticism surrounding colostrum supplementation, exploring its potential health and performance benefits. You'll gain insights into the differences between human and bovine colostrum and how to evaluate supplement marketing claims critically. After listening, you'll understand whether colostrum truly lives up to its health claims or is just another overhyped trend.

We're exploring the launch of EC's new app to support a sustainable nutrition journey. You'll learn how this app simplifies meal tracking and accountability, helping you develop a long-term nutrition plan that fits your lifestyle.

We're discussing the contentious debate between whole foods and supplements in nutrition. We explore the practical implications of relying on whole foods for satiety, micronutrients, and overall health benefits, emphasizing the importance of real food in your diet. After you listen, you'll understand why choosing whole foods over supplements can significantly enhance your health and well-being.

We're discussing recent headlines about red dye number three, heavy metals in protein powders, and updated alcohol recommendations. You'll gain insights into the health implications of these topics and learn how to make informed dietary choices. After listening, you'll understand the importance of scrutinizing food additives and the real risks associated with common dietary practices.

We're discussing the role of inflammation in health and how lifestyle choices such as exercise, diet, and sleep can effectively manage it.You'll gain insights into how regular exercise acts as an anti-inflammatory agent and the truth about dairy's effect on inflammation.After listening, you'll understand that simple, evidence-based strategies can significantly reduce inflammation and enhance overall well-being.

We're discussing the complexities of cancer treatment and the misconceptions surrounding it with Dr. Joey Zundell this week. We explore how understanding the unique biological variations of cancer can empower you to make informed decisions about dietary and therapeutic interventions. After you listen, you'll understand the importance of focusing on fundamental health practices—like nutrition and exercise—over quick fixes and fads in cancer care.

We're sharing a conversation EC had recently on the Masters in Motion podcast. In it, they discuss the essential nutritional needs of competitive athletes and the role of processed foods in their diets. You'll gain insights into balancing whole foods with convenient options to meet your caloric and performance goals. After you listen, you'll understand that nutrition can be simplified to a few key components, making it easier to fuel your body effectively.

We're discussing the importance of rest days in training and how they can impact your performance. You'll gain insights into determining the right balance between training and recovery and the signs that indicate when you might need more rest. After a listen, you'll understand that finding the optimal approach to rest is essential for achieving your fitness goals and preventing plateaus.

We're discussing the potential link between seed oils and rising colon cancer rates. We explore the complexities of dietary fats and the importance of focusing on whole, unprocessed foods to improve health outcomes. After you listen, you'll understand that while seed oils are often blamed, the real factors influencing colon cancer risk are more related to overall diet and lifestyle choices.

In this episode, we share EC's recent conversation on the Ageless Athlete podcast about simplifying nutrition and adding more fruits and vegetables to our diets. You'll discover practical strategies for building a balanced, healthy lifestyle — without the pressure of being perfect. Through these insights, you'll develop a sustainable approach to nutrition that naturally fits your daily life.

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.

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.

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.

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.

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).

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 Consistency Project Podcast 01:02 Listener Question on CNS Fatigue 04:19 Research Insights on CNS Fatigue 06:51 Understanding Muscle and Mental Fatigue 12:20 Takeaways and Final Thoughts

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 diet. 00:00 Welcome to the Consistency Project Podcast 00:40 The #800gChallenge® and Its Benefits 02:39 Understanding Different Types of Fatigue 05:23 Role of Micronutrients in Energy Production 07:36 Impact of Processed Foods on Micronutrient Intake 09:36 Nutritional Breakdown of Popular Fruits and Vegetables 10:17 Micronutrient Contributions and Daily Allowance 11:55 Impact of Diet on Performance 12:45 Special Forces Study on Diet and Fitness 14:57 The Role of Nitrates and Other Compounds 16:23 Challenges in Nutritional Research 17:30 Broad Guidelines vs. Specific Nutrients

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 The Attention Economy vs. Accuracy in Nutrition 05:30 Understanding Macronutrients and Micronutrients 10:15 The #800gChallenge® 17:07 Portion Sizes and Restaurant Meals 18:45 The Role of Profit in Nutrition and Diets 22:00 Making Healthy Choices Easy 22:41 Challenges with Processed Foods 24:27 Strategies for Sustainable Eating 26:53 Rethinking Elimination Diets 28:28 Balancing Nutrition and Mental Health 33:50 Identifying Ideal Body Weight 37:24 The Role of Supplements 40:35 Bridging the Gap Between Doctors and Nutritionists

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 body composition. 00:00 Welcome to the Consistency Project Podcast 01:08 Weight Loss Strategies for Active Individuals 05:36 Improving Running Speed: Tips and Techniques 09:32 Understanding Heart Rate Zone Training 13:15 VO2 Max: Accuracy and Training Methods 18:24 The Truth About Fat Spot Reduction 24:45 How to Submit Your Questions

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 for Perimenopause and Menopause 18:52 Best Exercise Forms for Mid-Forties Women 21:30 Electrolyte Supplementation Necessity

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

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

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

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

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

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

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 00:37 Introduction to Today's Topic: Sugar and Alzheimer's 01:50 Breaking Down the Instagram Post 02:57 Analyzing the Study's Findings 06:21 Understanding Risk and Relative Risk 10:28 Critiquing the Study's Methodology 17:15 Key Takeaways and Practical Advice

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

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

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

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