The Consistency Project

Johnny Wilson of the Streamline Training Show teams up with Herman Ponser, author of 'Burn,' to dissect energy expenditure. They dive into the #800gChallenge® for enhancing dietary habits and discuss how busy parents can integrate effective workout strategies. Hear about the importance of cultivating healthy eating in children and navigating health misinformation online. They emphasize sustainable fitness over quick fixes, encouraging a balanced approach to lifelong health and the resilience of the human body.

This week, nutrition myths get a reality check. Fresh produce isn't always better than canned or frozen options—nutritional value often reigns supreme. The episode tackles the misconception that all fats are bad and demystifies calories in versus calories out for weight management. Plant milk doesn't always outshine dairy milk in nutrition, and white potatoes have valuable health benefits too! Early exposure to peanuts and the completeness of plant proteins are also discussed, urging listeners to rethink their dietary beliefs.

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 🔗 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 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 🔗 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 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 🔗 Visit Abby’s website 🔗 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 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 🔗 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

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.