The Consistency Project

Dive into the classic debate of diet versus exercise! Discover how cardio fitness can be more crucial for longevity than a strict nutrition regimen. Learn about studies highlighting the significant role of fitness over processed foods and why fitness metrics like mile times are better health indicators than weight. EC emphasizes balancing essential nutrient intake with enjoyment in nutrition. The insightful discussion wraps up with actionable tips for combining fitness and straightforward eating habits for optimal health.

Explore the latest findings on how polyunsaturated and saturated fats impact cholesterol levels. Discover why LDL cholesterol matters in heart disease and the role of oxidation in atherosclerosis. Delve into the debate over saturated fat and review modern evidence showing that lower LDL reduces heart disease risk. Get practical tips on maintaining a balanced intake of saturated fats and effective dietary tools, like the 800g Challenge, to help lower cholesterol and improve health.

🍌 Coaches: Join the January Coach’s MasterclassJoined by Laurel and Sarah from Movement Logic, we're unpacking the claims made by Stacey Sims regarding women's exercise and nutrition, highlighting the importance of evidence-based practices. You'll gain insights into how these recommendations may not apply universally and why understanding your own body and context is crucial for effective training. THE THREE PILLARS METHOD APP📲 Ready to develop a personalized nutrition plan that lasts? Go to ThreePillarsMethod.com for your 5-day free trial.🥗 There are also options for gyms, corporate wellness programs, and to work 1:1 with EC. Learn more here.ABOUT THE SHOWThe 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, kid's book writer, and podcaster. Find him on social media.Full Disclaimer

EC Synkowski, a Certified Nutrition Specialist and founder of OptimizeMe Nutrition, joins Mike Axler to challenge common nutrition myths. They discuss the downsides of the one-gram-per-pound protein rule and how the 800g Challenge can promote healthier eating. EC shares her journey of unlearning diet dogma, using humor to debunk extreme beliefs, and emphasizes the importance of regulating the food environment. They also explore practical nutrition tips for home and travel, making healthy choices more accessible.

Discover the myths surrounding fasting and inflammation. Explore how inflammation can actually be beneficial and learn about autophagy, the body's cleanup process. Recent research reveals that prolonged fasting may even raise inflammatory markers. Contrary to popular belief, fasting doesn't uniquely reduce inflammation compared to a balanced diet. Instead of viewing it as a quick fix for health, consider using fasting strategically for weight management or hunger. Insightful takeaways await as hosts break down the science and practical implications!

Discover the Three Pillars Method, focusing on food quality, adequate protein, and caloric balance for sustainable nutrition. Learn how it evolved from simple principles into a practical guide. Who is this method for? It’s catered to individuals seeking realistic dietary changes. Explore mindset shifts that foster long-term success, starting with the 800-gram challenge of fruits and vegetables. Unlike fad diets, this evidence-based approach prioritizes sustainability. Get actionable steps to begin your journey towards better health.

Discover the practicality of eating the same foods daily and how it can simplify nutrition without compromising on health. Explore the limitations of food-tracking apps and the importance of whole foods over obsessing over micronutrient counts. Learn about a study suggesting that specific daily quantities of fruit and vegetables can meet nutrient needs. Plus, find out who should worry about potential nutrient gaps and how much variety is truly necessary for a balanced diet.

Explore why effort trumps perfection in workouts! Discover the value of variety and consistent challenge in your training. Learn how to improve your running with interval strategies and effective weightlifting techniques. The hosts discuss the best approaches for mid-40s women, balancing strength and cardio. They also dive into heart rate zones and the accuracy of VO2 max readings. Ultimately, it’s all about pushing your limits consistently rather than obsessing over specific metrics!

Explore the intriguing insights from Kevin Hall's book, focusing on how our environment shapes eating habits more than personal willpower. Discover the flawed perceptions of food labels and why understanding behavior is crucial. The discussion dives into the impact of genetics and societal factors on nutrition, advocating for stronger policy interventions. Learn why a holistic view of diet is essential over reductionist approaches, emphasizing practical, evidence-based recommendations for healthier living.

Explore the concept of anabolic resistance and its effects on muscle mass as we age. Discover how obesity and insulin resistance can impair muscle protein synthesis. Learn the critical role of resistance training in promoting muscle growth. Find out why a protein intake of 0.7 g per pound is a practical target for most individuals. Dive into practical non-nutritional strategies to counteract muscle loss and gain reassurance that it’s never too late to start weight training for strength. Get ready to challenge your fitness routine!