The Consistency Project

Delve into the crucial effects of muscle disuse, where retaining strength becomes a pressing concern. Explore how vitamin D influences athletic performance and the varying international standards for supplementation. The debate between full-body workouts and split routines unveils interesting insights on fat loss and muscle recovery. Gain valuable strategies to stay fit and healthy, even during downtime, while emphasizing the familiar 'use it or lose it' principle in fitness. This episode offers practical guidance for fitness enthusiasts!

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 🔗 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 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, writer, and podcaster. Find him on social media. Full Disclaimer

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 Podcast 00:35 Introduction to Hot Cakes 01:26 Debunking Nutrition Myths 02:50 The Importance of Meal Prep 08:56 Courtney Dauwalter's Ultramarathon Diet 11:22 Listening to Your Body vs. Data 16:04 Raising the Bar in Life 20:23 Americans' Eating Habits Post-Pandemic 22:41 Strategies for Eating Out 29:50 Conclusion and Farewell 🔗 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 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, writer, and podcaster. Find him on social media. Full Disclaimer

Dive into the world of GLP-1 weight loss medications like semaglutide, exploring who they benefit and the expected results. Discover the importance of diet and exercise in tandem with these drugs, and learn about maintaining weight loss after stopping them. The discussion critiques the idea of quick fixes for obesity, offering a holistic view that considers genetic and environmental factors. Alternatives to pharmaceuticals are also examined, urging a balanced approach to health management and sustainable lifestyle changes.

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 meal ideas for those chaotic days 🔗 Follow Molly on Instagram 🔗 Learn more about Street Parking 🔗 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 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, writer, and podcaster. Find him on social media. Full Disclaimer

Dive into the impact of cooling rice on resistant starch, paralysis's effects on metabolism, added sugars and muscle soreness, optimal recovery foods for colds, and the truth about somatotypes and neurotypes for personalized nutrition and training.

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 the paper supports the specific recommendations made The potential implications of misinterpreting the paper's recommendations The importance of considering individual factors such as muscle mass, activity level, and goals when making nutrition recommendations Our perspective on the necessity of gender-specific nutrition recommendations based on the available evidence 🔗 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 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, writer, and podcaster. Find him on social media. Full Disclaimer

Delving into health anxiety among the health-conscious, exploring the allure of quantifiable data and immediate gratification, and discussing the distinction between measurable metrics and overall well-being. Practical strategies for maintaining a balanced approach to health and avoiding anxiety-inducing behaviors are highlighted.

Dive into the truth behind food labels as experts unravel the real nutritional quality of grass-fed beef, organic produce, and wild-caught fish. Discover that grass-fed and grain-fed beef are not as different as believed, and store-bought eggs might not lag behind pastured ones. Learn surprising facts about contaminants in wild versus farmed salmon, and find out why a diverse whole-foods diet is more beneficial than focusing narrowly on premium food sources. Make informed choices without the stress!

In this episode, we examine a new Netflix documentary about the secrets of gut health. We break down the key takeaways and discuss what the film did well and where it fell short. Expect to Learn: ✦ How the documentary explains the impact of diet on gut health ✦ The importance of diversity in fruit and vegetable consumption ✦ Why the film's stance on calories and gut health tests is problematic ✦ The limitations of relying solely on "listening to your body" for gut health ✦ How this documentary fits into the broader conversation about gut health 🔗 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 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, writer, and podcaster. Find him on social media. Full Disclaimer