The Consistency Project

Renowned nutritionist Alan Aragon challenges bro science myths, debunks protein timing misconceptions, and discusses the role of carbs in maximizing performance. He explores muscle mass gains with age, debates sex-specific nutrition protocols, and emphasizes individualized nutrition for sustainable success.

💥 MASTERCLASS WAITLIST: For individuals |For coaches This week, we dive into the world of macros, a popular dietary approach that involves tracking and hitting specific targets for protein, carbohydrates, and fat. While macros can be effective for some, we'll explore several common myths and misconceptions surrounding this method, shedding light on the potential pitfalls and limitations. Expect to Learn: The truth behind the idea of "hitting triple zeros" and why obsessive precision may lead to disordered eating habits. Whether the "if it fits your macros" (IIFYM) mentality truly allows for unrestricted food choices, or if quality should still be a consideration. Why constantly tweaking macronutrient ratios may not be the solution to achieving desired body composition goals. The potential drawbacks of blindly adhering to the "one gram of protein per pound" rule, and how individual needs may vary. The importance of listening to hunger cues and allowing for flexibility, rather than rigidly hitting macro targets every day. 🔗 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

The podcast delves into the differences between hunger and appetite, debunking myths about blood sugar and insulin. It explores the satiating power of foods like potatoes and offers practical tips for mindful eating. Strategies for addressing cravings and emotional triggers are discussed, along with the importance of creating a conducive environment for healthy eating habits.

Delving into cortisol's impact on weight gain, debunking myths about HIIT and cortisol, effects of fasting on body composition, and the importance of accountability in health choices. Learn how stress can actually improve resilience and body composition.

Explore ways to optimize your diet for weight, health, and performance by experimenting with protein intake, monitoring total calorie intake, and focusing on micronutrients and fiber. Learn practical strategies for achieving diet optimization and the challenges of tracking and adjusting diet components.

Explore the impact of dairy on weight gain and gastrointestinal distress. Learn about lactose intolerance and delayed hypersensitivity. Unravel myths about food sensitivity tests and IgG antibodies. Debunk misconceptions about dairy and acne. Get insights from a personalized master class for setting caloric targets.

This week, we're tackling a wide array of your questions, from the role of protein in muscle building to the science behind hydration and the effectiveness of popular products like Liquid IV. Expect to Learn ✦ The realities and challenges of consuming a high protein diet for muscle building ✦ The effectiveness of plant-based diets in providing essential amino acids ✦ The science behind how our bodies absorb water and the role of products like Liquid IV ✦ The potential benefits and drawbacks of using supplements and multivitamins ✦ The impact of modern food supply on nutrient content and the importance of diet quality 🔗 Read the #800gChallenge® eBook 🔗 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

Exploring headlines vs. realities on multivitamins, BMI, and Alzheimer's prevention. Diving into the impact of multivitamins on cognitive decline, limitations of BMI, and bodybuilding supplements for Alzheimer's. Emphasizing the need for holistic health markers and critical analysis of health research studies.

Exploring new research on protein distribution, this podcast challenges traditional beliefs about timing and quantity for muscle growth. The role of muscle protein synthesis is dissected, with a focus on recent studies highlighting the nuances and limitations. The implications of these findings for dietary recommendations are discussed, offering insights into optimizing protein intake for maximizing muscle protein synthesis.

Dive into the fascinating world of ashwagandha, an adaptogen touted for its health benefits. Discover research on its effects on anxiety, stress, and sleep, along with its potential role in enhancing body composition and exercise performance. The discussion highlights the complexities and mixed results in ashwagandha research and raises important questions about the quality of supplements in the market. Finally, it contrasts the safety of natural supplements with pharmaceuticals, advocating for informed health choices.