The Consistency Project

This week, we’re diving into the question of whether sugar and processed food can be labeled as addictive and exploring the research behind the addictive nature of these foods and how they affect our behavior and health. EXPECT TO LEARN ✦ The distinction between unprocessed, minimally processed, and ultra-processed foods ✦ How ultra-processed foods affect our calorie intake and weight gain ✦ The role of dopamine in reinforcing the consumption of these addictive-like foods ✦ The impact of environmental cues and memories on our craving for ultra-processed foods ✦ The ongoing debate surrounding whether food addiction is a true addiction 🔗 Get full show notes & references 🔗 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 various sleep supplements and separating fact from fiction this week. From melatonin to magnesium, we discuss the evidence, dosages, and potential benefits of these supplements. Expect to Learn: ✦ The effectiveness of melatonin in improving sleep quality ✦ The different forms of magnesium and their impact on sleep latency ✦ The potential benefits and limitations of apigenin as a sleep supplement ✦ The role of L-theanine in promoting relaxation and better sleep ✦ The scientific evidence behind glycine and GABA for enhancing sleep quality 🔗 Get full show notes (with references) 🔗 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

Debunking supplement myths and advocating for personalized nutrition, the podcast delves into the limitations of association studies. It emphasizes the importance of RDAs, critical evaluation of recommendations, and historical perspectives on human nutrition. The discussion challenges common myths around supplementation, explores risks of over-supplementation, and critiques popular supplements like BCAAs and protein shakes.

We’re excited to bring you another episode where we delve into the concept of personal freedom and its relationship with health, wealth, and time. In this conversation with Jon Gilson, co-founder of Optimal Agency, we explore the three pillars of personal freedom and how they can be developed and balanced in our lives. Expect to Learn: ✦ The key elements of personal freedom: health, wealth, and time ✦ The six fundamental rules of health and their impact on overall well-being ✦ Behaviors and habits that support personal growth and transformation ✦ Strategies for building routines and setting boundaries for a balanced life ✦ Practical tips for achieving serenity and agency through health, wealth, and time 🔗 Learn more about Optimal Agency 🔗 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

The podcast explores the popularity and benefits of the Mediterranean diet, highlighting its association with reduced health risks. They discuss the role of nutrient synergy and the diverse range of phytochemicals present in plant-based foods. They also examine a study on the link between low glucose levels and aggression in married couples, expressing skepticism about its findings. The hosts analyze an article and express gratitude to listeners before announcing their return for another episode.

This podcast discusses the relationship between diet and sleep. It covers the recommended amount of sleep, the significance of sleep quality, the association between nutrition and sleep patterns, and the effects of processed and sugary foods on sleep. Practical tips to improve sleep quality through diet are also provided. The podcast also explores the impact of sleep deprivation on health, the misconceptions of ultra processed foods, and the challenges surrounding reformulating them.

This podcast explores sarcopenia, the natural loss of muscle mass as we age. They discuss its impact on strength decline, potential mechanisms behind it, and strategies to counter and reverse its effects. The importance of nutrition and exercise in preserving muscle mass is emphasized. The hosts also share insights on challenging oneself physically and the power of CrossFit workouts. They address workout concerns and promote shared decision-making between coach and individual.

Topics discussed in this podcast include the role of dietitians in medical nutrition therapy, collaboration between physicians and dietitians, misconceptions about nutrition advice from physicians, guidelines for newly diagnosed diabetes patients, maintaining a healthy diet with a busy schedule, avoiding misinformation on nutrition, iron supplementation and green powders, benefits of frozen and canned food, protein intake for active individuals, and promoting physical activity in individuals with diabetes and chronic disease.

Learn the truth about salt, debunk fruit sugar myths, understand the impact of artificial sweeteners, unravel the truth about seed oils, examine the relationship between carbs and weight gain. Explore how social media influences nutrition, the importance of unfollowing influencers who spread myths, and tips for better nutrition. Discover the benefits of disconnecting from social media's nutrition myths, and debunk the popular blood type diet

Adam Bornstein, best-selling author, joins EC in discussing the mindset shift needed for successful nutrition and health transformations. They emphasize the impact of self-perception on behavior, the dangers of perfectionism, and the importance of process goals. Understanding the three pillars of healthy eating and the role of whole foods, protein, and fiber are also highlighted. They stress the need for established habits and avoiding neuroses and restriction in healthy eating.