The Consistency Project

Oct 30 2024 202 ep. 31 mins 181

The Consistency Project Podcast artwork

Simplifying nutrition, health, and wellbeing by breaking down the concepts and actions we can all take to live fuller, more functional lives. From EC Synkowski, founder of the #800gChallenge® and OptimizeMe Nutrition. Support this podcast: https://podcasters.spotify.com/pod/show/theconsistencyproject/support

Health & Fitness

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on Having More Energy: Why the #800gChallenge® Might be Your Unlock

Oct 30 2024 19 mins

We’re exploring the connection between nutrition and energy levels, particularly focusing on physiologic fatigue and athletic performance. We discuss the science behind the #800gChallenge®, which emphasizes the consumption of fruits and vegetables to enhance micronutrient intake. By delving into studies that correlate high-quality nutrition with improved performance in both dail

on Personalized Diets & Processed Foods (Two Peas in a Podcast Rebroadcast)

Oct 23 2024 43 mins

We share a conversation EC had recently with the folks at the Two Peas in a Podcast. They discuss the true essence of a diet and the distinction between attention-driven and accuracy-driven nutrition information. Key topics include the importance of macronutrients and micronutrients, healthy body fat percentages, portion sizes, the pitfalls of processed foods, the significance of w

Quick Bites: Running Speed, Heart Rate Training, & Fat Spot Reduction

Oct 16 2024 26 mins

Your fitness questions are back! This week, we explore weight loss strategies for active individuals, particularly focusing on balancing caloric intake with training for optimal performance. We discuss techniques to improve running speed and examine the benefits and limitations of heart rate zone training in achieving fitness goals. Lastly, we delve into recent research on fat spot

Quick Bites: Weightlifting Progression, Fitness for Mid-40s Women, & Electrolyte Supplementation

Oct 09 2024 27 mins

This week, we’re jumping back into your fitness-focused questions. We cover balancing exercise types (strength, cardio, HIIT) in weekly routines and sprint interval training benefits. We discuss progressive overload in weightlifting for mid-life women, optimal workouts for women in their 40s, and practical considerations for electrolyte supplementation. 00:00 Welcome to the Consi

In the Media: New Effective Diet, Faulty Blue Zone Data, & Superior Protein Bar

Oct 02 2024 29 mins

This episode delves into the complexities of nutrition headlines and media coverage. We begin by dissecting a sensational diet study headline, revealing the principles behind its seemingly remarkable claims, and comparing them with EC’s Lazy Macros®. The discussion transitions into a critique of the validity of Blue Zone data for human longevity, spurred by insights from an Ig N

Research Review: Challenging the 1g/lb Protein Prescription

Sep 25 2024 25 mins

We examine three studies on protein intake: one on resistance-trained men showing no significant impact on lean mass or strength; another on older adults indicating dose and timing don't affect muscle mass; and a third on overweight individuals during caloric deficits, emphasizing resistance training's importance. 00:00 Welcome to the Consistency Project Podcast 01:36 Study

on Getting Away from the Metronome of Dieting (SimplyFit Rebroadcast)

Sep 18 2024 29 mins

We’re sharing a conversation EC had recently with Dr Doriana of the Simply Fit Podcast. They cover a range of topics, including the #800gChallenge®, the importance of exercise, nutrition myths, and the impact of sleep on health. They emphasize practical, sustainable approaches to nutrition and fitness, providing actionable advice for maintaining a healthy lifestyle without restr

on Exercise as Medicine: Beyond Weight Loss & Muscle Gain

Sep 11 2024 20 mins

We’re talking about the profound impact of exercise on our overall health, extending beyond mere weight loss and muscle gain. We explore the science behind myokines, the molecules released by contracting muscles, and their role in promoting well-being across various organs, including the brain and heart. We also discuss the CDC's exercise guidelines and the nuanced idea of &#

on Realistic Dieting: The 5 Expectations Killing Your Progress

Sep 04 2024 29 mins

We’re exploring the crucial difference between dieting expectations and reality and discussing how unrealistic goals can hinder progress. We break down five key areas where common misconceptions about caloric targets, the definition of a healthy diet, the nature of sustainable change, the speed of results, and the true path to progress can lead to failure. 00:00 Welcome to the Co

on Reversing Insulin Resistance: Science & Strategies

Aug 28 2024 23 mins

We explore insulin's complexities, including its role as a storage hormone and its often-overlooked functions beyond blood sugar management. We discuss how insulin resistance develops, its potential health risks, and the mechanisms that can lead to this metabolic condition. Finally, we explore strategies to reverse insulin resistance, including dietary adjustments, exercise, an