The Consistency Project
The Consistency Project podcast simplifies nutrition, health, and fitness by breaking down the concepts and actions we can all take to live fuller, more functional lives.
From EC Synkowski, founder of OptimizeMe Nutrition.
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All the Episodes
Strength, Sleep, Protein, Friends: Grading a Viral Longevity Post
We’re discussing how to maintain health and vitality as we age, focusing on practical habit...
4 Reasons to Ditch the Cycle-Based Training Rules
We explore whether training should be aligned with the menstrual cycle, examine the evidence behi...
There’s No Such Thing as Free Lunch – Not Even with GLP-1s
We explore the reality behind GLP-1 drugs, highlighting why they’re not the magic bullet many exp...
The New Vitamin D Guidelines are Wild (Compared to 6 Years Ago)
We explore how vitamin?D research and guidelines have evolved since the pandemic, and we discuss ...
Five Minute Answers: Postpartum Calorie Deficits, Falling in Love with Food, & More
We explore how simple adjustments to nutrition, calorie tracking, and mindset can dramatically im...
The Truth About That New Menopause Study Everyone is Talking About
We explore how menopause?related weight gain is often misunderstood, emphasizing that age?related...
How to Fuel for Endurance Efforts: From Murph to Hyrox to Marathons
We explore how to fuel endurance activities effectively, covering carbohydrate strategies, timing...
Stop Optimizing the 1% Until You’ve Mastered the 99%
We explore the role of beta?alanine in athletic performance and why its benefits often amount to ...
Cold Plunges, Perfect Form, & Other Fitness Myths We Should Let Go
Dr Allan Bacon joins us this week to explore practical strategies that will help you boost streng...
Nutrition Labels Are Wrong. You Should Still Use Them.
We explore why nutrition labels often miss the mark and how we can still use them to improve our ...
The High-Volume, Low-Intensity Secret Behind Lauren Weeks’ HYROX Dominance
EC interviews Lauren Weeks, a competitive CrossFitter turned Hyrox athlete in 2019. She’s b...
Manopause, Muscle Loss, & Why Testosterone “Boosters” Are a Con
We explore why testosterone?boosting supplements often fail to deliver real results and what trul...
In the Media: Disappearing Nutrients, Fasting Windows, & Cycle-Based Eating
We explore how rising carbon dioxide is affecting nutrient density in crops and discuss practical...
You Don’t Need a Perfect Strength Training Plan to Get Really, Really Fit
We explore the latest ACSM resistance?training guidelines and why strict, one?size?fits?all progr...
Your Blood Sugar is Supposed to “Crash”
— Get Started with the Three Pillars Method DIY with the app | 10-Week Accelerator with EC ...
Five Minute Answers: Iron Deficiency, Mobility Programs, Performance Supplements, & More
We explore common health questions ranging from iron deficiency and running habits to mobility pr...
Your Cortisol Isn’t the Issue. Doritos Are.
In this episode, we explore the relationship between stress and its impact on weight management a...
You Don’t Need Animal Protein to Build Muscle (w/ Dr. Matthew Nagra)
In this episode, we delve into the optimal protein intake for muscle gain and overall health with...
Personalized Diets Work – If You Know What to Focus On
In this episode, we explore the effectiveness of personalized diets and the common misconceptions...
What CrossFit Gets Right About Nutrition (That Most Miss)
In this episode, we explore the principles of nutrition as discussed in the book “Forever S...
The Basics are the Only “Secret Sauce” Women Need (w/ Lauren Colenso-Semple)
In this episode, we dive into the common myths surrounding exercise for women and explore evidenc...
A Fridge Full of Fruit & a Gym Membership Beat the $1M Longevity Protocol
In this episode, we explore the world of longevity scams, examining dubious claims and the challe...
Why Eating Healthy Won’t Save You From Cancer (& Other Myths the Wellness Industry is Selling You)
In this episode, we explore the myths surrounding the wellness industry and its claims about heal...
Five Minute Answers: Yuka App, APOE4, & Herbalife Protein Shakes
In this episode, we tackle listener questions regarding nutrition, health, and the implications o...
Make Eating Healthy Easy: A Dietitian’s Sunday Meal Prep Method You’ll Actually Stick To
In this episode, we explore effective strategies for meal prepping and making healthy eating easi...
Will A.I. Finally Make Your Diet Stick?
In this episode, we explore the impact of AI on our diets and whether it can genuinely help us ac...
How Caffeine Affects Your Workout & Sleep
In this episode, we dive into the effects of caffeine on our workouts and sleep while debunking c...
You Reach Your Goal Weight. Now What?
In this episode, we explore the journey of maintaining a healthy weight after reaching our goal, ...
Five Minute Answers: Willpower, GLP-1s, Eating on Vacations, & GLP-1s
?In this episode, we explore the complexities of willpower, nutrition during vacations, orthorexi...
Five Minute Answers: Palm Cooling, Pre-Workout Honey, & ATP Supplements
Referenced Articles Brown et al., 2025. Palm cooling on sprint ability. Gonzalez-Marenco et al., ...
An Upside-Down Food Pyramid, “Emerging” Evidence, & What Would Really Make Us Healthier
In this episode, we discuss the recently updated dietary guidelines released by the USDA and thei...
Justice for Cortisol: The Real Science on Menopause, Exercise, & Weight Gain
In this episode, we dive into the relationship between menopause, exercise, and weight gain, disp...
Three Absurd Nutrition Headlines (& One You Actually Need to Read)
Description: In this episode, we explore some absurd nutrition headlines while highlighting one a...
The Stupidly Simple Way to Find Your True Caloric Needs (no App, Calculator, or Wearable Required)
In this episode, we explore how to determine our true calorie needs without relying on apps, calc...
Which Matters More: What You Eat or How You Exercise?
In this episode, we delve into the ongoing debate of whether diet or exercise holds more signific...
Animal-Based Takes Another Blow (The LDL Edition)
In this episode, we delve into recent findings on the effects of polyunsaturated versus saturated...
“Women Are Not Small Men” is Accurate. The Advice That Follows? Not So Much.
Alongside Laurel and Sarah from Movement Logic, we delve into the claims made by Stacey Sims rega...
Breaking News: Woman Eats Two Bananas and Survives (Plus Other Nutrition Lies I Had to Unlearn)
This is a rebroadcast of The Simple Science Podcast with Mike Axler. In this episode, we explore ...
Does Fasting Really Decrease Inflammation? What the Research Actually Shows
In this episode, we explore the relationship between fasting and inflammation, examining the late...
What is the Three Pillars Method®?
In this episode, we explore the Three Pillars Method®, a personalized, evidence-based approach to...
Stop Obsessing Over Micronutrients: The Truth About Eating the Same Food Most Days
In this episode, we explore the practicality of eating the same foods daily and address common co...
76% of People Miss This About Exercise (And It’s Not What You Think)
We’re discussing the common misconceptions about exercise, emphasizing the importance of consiste...
The Nutrition Book That Doesn’t Oversell, Overcomplicate, or Overlook the Real Problem
In this episode, we delve into the insights from researcher Kevin Hall’s book “Food I...
Beat Anabolic Resistance: Train Hard, Eat 0.7 g/lb Protein, Win
In this episode, we explore the concept of anabolic resistance and its impact on muscle mass as w...
Animal vs. Plant Protein: Why Total Protein Beats the Hype
In this episode, we delve into the debate surrounding animal versus plant protein, examining whet...
The Mirror Method: Why Your Body Fat Percentage Doesn’t Matter (But This Question Does)
In this episode, we explore the significance of asking the right questions in relation to health ...
In the Media: Performance Snacks, Blood Sugar Walks, & Team Potato
In this episode, we explore the latest trends in sports nutrition, including the surprising benef...
The One Answer that Solves Most Nutrition Questions (and why I repeat it so much)
In this episode, we delve into the complexities of nutrition and how the quest for perfection can...
“I Don’t Carer What Your Goals Are”: The Counterintuitive Coaching Method That Works
In this episode, we explore Spencer Nix’s counterintuitive coaching method that prioritizes behav...
Eliminate This, Double Your Weight Loss
In this episode, we delve into the impact of ultra-processed foods on weight loss and the mislead...
The $400 Shot That Might Be Doing Nothing: Inside the Peptide Craze Sweeping Wellness
We dive into the rising trend of peptides in the wellness industry and examine the claims versus ...
5 Lessons from Netflix’s Biggest Loser Doc (& Why Weight Loss Maintenance is Harder Than We Think)
In this episode, we explore the lessons learned from the recent Netflix documentary on “The...
Keto vs. High-Carb: Which is Better for CrossFit?
In this episode, we explore the ongoing debate between ketogenic and high-carbohydrate diets for ...
The High-Protein Kidney Myth (and What the Science Actually Says)
In this episode, we delve into the myths surrounding high-protein diets and their impact on kidne...
Five Minute Answers: Food Sequencing & Women’s Cardio Myths, Plus Biohacker BS
In this episode, we tackle listener questions surrounding nutrition myths and the effects of diff...
5 Lessons from “The Comfort Crisis”: Why Everything Feels Difficult Now (& How to Fix It)
In this episode, we dive into the key lessons from “The Comfort Crisis” by Michael Ea...
You’re Drowning in Sodium (and Here’s the Likely Source)
In this episode, we dive into the often-overlooked topic of sodium consumption and its impact on ...
In the Media: 3 Yogurts a Day, the GLP-1 Diet, & “Functional” Foods
In this episode, we explore the connection between gut health, nutrition, and longevity, discussi...
Why Women Get Swindled: The Ugly Truth About Body Image in the Fitness Industry
In this episode, we dive into the complex relationship between body image and the fitness industr...
The Microplastic Mystery: Are These Tiny Particles Actually Harming You?
In this episode, we delve into the growing concerns surrounding microplastics and their potential...
Five Minute Answers: Vegan Muscle Growth, Food Diversity, Blue Light Glasses, & More
5 listener questions with ~5 minute answers. Topics include: How vegan and omnivore diets affect ...
Why the Viral “Sugar Diet” Isn’t As Sweet As It Seems
In this episode, we explore the viral sugar diet phenomenon, examining its claims and the science...
Creatine’s Brain Health Promises: A Science-Backed Reality Check
In this episode, we explore the potential benefits of creatine beyond muscle performance, specifi...
Fasting vs. Calorie Counting: The Surprising Winner for Long-Term Results
In this episode, we explore the ongoing debate between fasting and calorie counting, examining th...
Joint Pain, Protein’s Effect on Recovery, & Insulin Myths (Research Deep Dive)
In this episode, we dive deep into the relationship between diet, exercise, and joint health, exp...
Protein Supplements Decoded: Are EAAs, BCAAs, & Collagen Worth the Money?
Today, we’re diving into the world of protein supplements to uncover what they really offer...
Five Minute Answers: Weight Loss Set Points, GLP-1 Success, & Caffeine Limits
Listener questions are back on the menu! Five questions with ~5 minute answers. Topics include: W...
10 Lesson from “Ultra-Processed People”: The Science Behind Our Modern Food Crisis
Today’s episode dives into the impact of ultra-processed foods on our health, habits, and s...
The 800 Gram Secret: Why Eating More Could Be Your Weight Loss Breakthrough
We’ve got a conversation EC had recently on the Health, Wealth, & Wisdom podcast, alongside h...
5 Food Tracking Mistakes Even Nutrition Experts Make (and How to Fix Them)
Today’s episode focuses on common mistakes people make when tracking their food and how to ...
Why “Healthy” Food Labels Won’t Fix Our Health Crisis
The topic of today’s conversation is the updated FDA definition of what qualifies as “healt...
Five Minute Answers: Iron Supplements, Prunes, Body Fat Testing, & More (Quick Bites 25)
5 listener questions: 1) Is there an appropriate time for iron supplementation? 2) Do prunes pres...
The Freedom Paradox: How Fewer Food Choices Makes Nutrition Easier
A good discussion with my friend Ben Bergeron on the Chasing Excellence podcast about diet freedo...
Colostrum: Nature’s First Superfood or Overhyped Trend?
We’re unpacking the science and skepticism surrounding colostrum supplementation, exploring...
The Lazy Person’s Guide to Better Nutrition: No Restrictions Required
Episode from Get Healthy Tampa podcast, hosted by Dr Keri Reller, board certified family and obes...
The Great Nutrition Debate: Can You Really Replace Whole Foods with Supplements?
We’re discussing the contentious debate between whole foods and supplements in nutrition. W...
Your Protein Powder Might Contain Lead – Here’s Why You Shouldn’t Panic
We’re discussing some recent headlines about red dye number three, heavy metals in protein ...
The Inflammation Solution Nobody’s Selling (Because It’s Too Simple)
Today’s episode focuses on the role of inflammation in health and how lifestyle choices lik...
The War on Cancer Isn’t Lost – It’s Just More Complicated than Your Instagram Feed
We’re discussing the complexities of cancer treatment and the misconceptions surrounding it...
The 3,500 Calories Reality: Why Competitive Athletes Need Processed Foods
We’re sharing a conversation EC had recently on the Masters in Motion podcast. In it, they ...
The Truth About Rest Days: Are You Making These Progress-Killing Mistakes?
We’re discussing the importance of rest days in training and how they can impact your perfo...
Stop Blaming the Seed Oils: The Real Factors Behind the Rising Colon Cancer Rates
We’re discussing the potential link between seed oils and rising colon cancer rates. We exp...
Stop Overcomplicating Your Nutrition in 2025 (Ageless Athlete Replay)
In this episode, we share EC’s recent conversation on the Ageless Athlete podcast about sim...
on Fueling Workouts: Do You Need Special Nutrition?
Today we explore key strategies for fueling your workouts effectively. You’ll learn when an...
on Eating More to Lose Weight: Fact or Fiction?
We’re unpacking common misconceptions about calories, metabolism, and weight loss this week...
on “Good Energy” & the Overcomplication of Wellness
Referenced Articles O’Hearn et al., 2022. Only 6.8% of Americans are healthy. Klonoff et al., 202...
on Training vs. Protein: The Surprising Findings for Aging Women
We’re exploring the impact of protein intake and resistance training on postmenopausal wome...
on Natural & Artificial Sweeteners: Are They Safe?
We’re exploring the safety and health effects of natural and artificial sweeteners. YouR...
on the Trade-Off for Simple Nutrition
We’re talking about the importance of maintaining nutritional habits amidst life’s ch...
on Protein, Satiety, and Diet Satisfaction
We’re exploring the critical role of protein in enhancing satiety and diet satisfaction. Yo...
in the Media: Inflammation, Expiration Dates, & the Dirt Diet
We’re discussing the impact of diet on inflammation and the confusion surrounding food labe...
on CNS Fatigue & Heavy Lifting: A Look at the Science
We explore central nervous system (CNS) fatigue, focusing on its role in heavy lifting and streng...
on Having More Energy: Why the #800gChallenge® Might Be Your Unlock
We’re exploring the connection between nutrition and energy levels, particularly focusing on phys...
on Personalized Diets & Processed Foods (Two Peas in a Podcast Rebroadcast)
We share a conversation EC had recently with the folks Two Peas in a Podcast. They discuss the tr...
Quick Bites: Running Speed, Heart Rate Training, & Fat Spot Reduction
This week, we’re jumping back into your fitness-focused questions with 5 listener questions. Topi...
Quick Bites: Weightlifting Progression, Fitness for Mid40s Women, & Electrolyte Supplementation
This week, we’re jumping back into your fitness-focused questions with 5 listener questions. Topi...
In the Media: New Effective Diet, Faulty Blue Zone Data, & Superior Protein Bar
This episode delves into the complexities of nutrition headlines and media coverage. We begin by ...
Research Review: Challenging the 1g/lb Protein Prescription
We examine three studies on protein intake: one on resistance-trained men showing no significant ...
On Getting Away from the Metronome of Dieting: SimplyFit Wellness Podcast Rebroadcast
In this episode, we’re sharing a conversation EC had recently with Dr Doriana Parkin of the Simpl...
on Exercise as Medicine: Beyond Weight Loss & Muscle Gain
We’re talking about the profound impact of exercise on our overall health, extending beyond mere ...
on Realistic Dieting: The 5 Expectations Killing Your Progress
We’re exploring the crucial difference between dieting expectations and reality and discussing ho...
on Reversing Insulin Resistance: Science & Strategies
We explore insulin’s complexities, including its role as a storage hormone and its often-ov...
Setting You Up with a Forever Plan (Streamline Training Show Replay)
In this episode, we’re sharing a wide-ranging conversation EC had recently with Johnny Wilson of ...
on 10 Common Nutrition Myths: Produce, Potatoes, Plant Protein, & More
We’re talking through an article from the New York Times titled ‘10 Nutrition Myths Experts...
on Decoding Food Labels: Their Impact on Consumer Choices
This week, we’re talking about the often-overlooked yet critical topic of nutrition labeling. We ...
on Sugar and Alzheimer’s Risk: from Social Media to Scientific Evidence
We look into the nuances of a study connecting sugar intake with Alzheimer’s disease, spurr...
on Debunking Diet Culture (with Abby Langer)
We’re joined this week by Abby Langer, a registered dietitian with 25 years of experience, and th...
on Anti-Nutrient Myths: Lectins, Oxalates, Phytoestrogens & More
We’re exploring the science behind anti-nutrients, their roles in nutrition, and whether they are...
Research Review: on Muscle Strength, Vitamin D, & Resistance Training
We’re looking at three recent research studies focused on fitness this week. We discuss 1) the im...
on Peter Attia’s “Outlive”: Which Longevity Hacks Work?
We delve into Peter Attia’s book ‘Outlive’ which focuses on the science and art...
Hot Cakes: Nutrition Myths, Listening to Your Body, & Home Cooking
We’re getting three hot “cakes” from EC this week on recent media headlines. Topics i...
on the Magic Pill Myth: Understanding the Limitations of GLP-1 Weight Loss Drugs
We return to the topic of the weight loss drug semaglutide, sold under brand names such as Wegovy...
on Consistency Amid Chaos: Maintaining Nutrition During Hectic Days (with Molly Vollmer)
This week, Street Parking’s head of nutrition, Molly Vollmer, joins us to talk family meals and e...
Rapid Fire: on Somatotypes, DOMS, Hydrogen Water, & More
In today’s episode, we’re diving into 10 listener questions in a rapid fire format (~...
on Female-Specific Nutrition Protocols: A Closer Look at the Evidence for Athletes
We turn a critical eye onto a recent position paper on the nutritional needs of female athletes, ...
on the Worried Well: Exploring the Roots of Health Anxiety
In this episode, we delve into the realm of the “worried well” phenomenon, exploring ...
on Organic, Wild-Caught, & Grass-Fed: How Much Does Nutritional Quality Matter?
In this episode, we talk about food labels and marketing claims to uncover the truth about the nu...
on a Netflix Doc Worth Watching: Examining “The Secrets of Your Gut”
In this episode, we examine a new Netflix documentary about the secrets of gut health. We break d...
on the Spectrum of Addictive Eating: From Occasional Overindulgence to Clinical Impairment (w/ Ashley Gearhardt)
Today’s guest, Dr. Ashley Gearhardt, shares fascinating insights into how the food industry...
on Balancing Principles & Personalization: A Nuanced Approach to Dietary Guidance (Medicine Redefined Rebroadcast)
We’re diving into the complex and nuanced world of nutrition with the hosts of the Medicine...
Alan Aragon on: Cutting Through the Noise, Bro Science, & Sex-Specific Nutrition Protocols
We sit down with Alan Aragon, a renowned nutritionist, researcher, and author of “Flexible Dietin...
on Macro Myths: 5 Beliefs Keeping You Stuck
This week, we dive into the world of macros, a popular dietary approach that involves tracking an...
on Hacking Hunger: Understanding the Drivers of Appetite
We’re talking about the complex reasons behind our eating habits, exploring the distinction betwe...
on the Stress Hormone: The Relationship Between Cortisol, HIIT, & Body Composition
In this episode, we delve into the misconceptions surrounding cortisol, the so-called “stre...
on the 4 Ways to Optimize Your Diet: A Practical Plan
In this episode, we delve into the concept of diet optimization. We discuss different areas where...
on Dairy and Inflammation: Unraveling Common Misconceptions
In this episode, we’re diving deep into the topic of dairy and inflammation. We’ll be...
Rapid Fire: on 6,000 Calories a Day, Hydration, Gram Targets for Kids, & More
This week, we’re tackling a 10 different listener questions in a rapid-fire format (~2-3 mi...
Headlines vs. Reality: on Multivitamins, BMI, & Alzheimer’s Prevention
In this episode, we’re looking at the scientific reality behind some recent headlines. We’re talk...
on Protein Distribution: New Research on Quantity, MPS, & Digestion
In this episode, we’re examining a recent study that challenges the conventional wisdom abo...
on Ashwagandha: A Look into the Potential Health Benefits of Adaptogens
In this episode, we delve into the world of adaptogens and take a closer look at ashwagandha, an ...
on Understanding GMOs: Debunking Misconceptions & Exploring the Science
We’re talking about genetically modified organisms, or GMOs, this week. We discuss what they are,...
on Nutrition Trends: Demystifying the World of Diets w/ Miranda Alcaraz
This week, we’re sharing a conversation EC had recently on the Street Parking podcast. Together w...
on Diet Freedom: Key Ideas from Alan Aragon’s “Flexible Dieting”
We’re highlighting some of the key ideas from one of the few nutrition books worth reading, Alan ...
on Fitness Essentialism: Moving from Complexity to Simplicity (w/Adrian Bozman)
We sit down with Adrian Bozman, competition director of the CrossFit Games and co-host of the Var...
on Science vs. Storytelling: Reviewing Netflix’s “You Are What You Eat”
This week, we’re talking about Netflix’s new docuseries, “You Are What You Eat.” With a critical ...
on the Power of 800 Grams: Elevating Your Nutrition with Fruits & Vegetables
We’re excited to dive into the topic of the #800gChallenge® in this episode. This week, we’re tal...
on Detox Diets: Hype, Harm, and Healthy Alternatives
In this episode, we delve into the world of detox diets and explore why they are so popular, as w...
on Food Addiction: Breaking Free from the Grip of Ultra-Processed Foods
This week, we’re diving into the question of whether sugar and processed food can be labeled as a...
on Sleep Supplements: Separating Hype From Evidence
We’re exploring the science behind various sleep supplements and separating fact from fiction thi...
on Debunking Supplement Myths: Challenging Blanket Recommendations (with Pat Sherwood and Adrian Bozman)
We’re sharing a recent conversation with Pat Sherwood and Adrian Bozman this week, hosts of the V...
on a Balanced Life: Strategies for Cultivating Health, Wealth, and Time (w/ Jon Gilson)
We’re excited to bring you another episode where we delve into the concept of personal freedom an...
on the Mediterranean Diet: Decoding its Popularity and Benefits
This week we discuss the Mediterranean diet, including its popularity, benefits, and the science ...
On Diet & Sleep: Nourishing Your Way to a Good Night’s Rest
In this episode, we aim to unravel the intricate relationship between diet and sleep, providing i...
on the Fight Against Sarcopenia: Strategies to Maintain Muscle Mass as We Age
We’re talking about sarcopenia, which is the natural loss of muscle mass as we age. But don...
on Diabetes & Chronic Disease: a Conversation with Med School Students
In this episode, EC talks with med students from Drexel University and answers a wide-ranging set...
on Separating Fact from Fiction: Unraveling Social Media Myths
In this episode, we explore six of the most prevalent social media myths I consistently see onlin...
on Becoming a Healthy Eater: Reaffirming Your Identity One Choice at a Time (with Adam Bornstein)
This week, EC and best-selling author Adam Bornstein delve into the mindset shift needed for succ...
on Blue Zones: An In-Depth Look at the Regions Where Age is Just a Number
We’re diving into the world of Blue Zones, exploring the intriguing phenomenon of these unique ge...
on a Winning Mindset for Nutrition (with Mark England)
In this episode, EC and Mark England discuss the significance of mindset in attaining health and ...
on the Limitations of Wearable Fitness Trackers
This week, we have a coaching call EC hosted recently with a listener named Nate. They talk about...
on Making Meal Prep Easy (with Jessica from the Real Food Dietitians)
This week, EC talks with Jessica Beacom of the Real Food Dietitians. They discuss different meal ...
on Eating Foods in the “Right” Order & Nutrient Density (Hot Cakes #7)
We’re back with another round of Hot Cakes, where Patrick presents three things he’s come across ...
On How to Gain Muscle and Lose Fat (Body Recomposition)
Wanting to gain muscle and lose fat (what we can also call “body recomposition”) is the most comm...
on the Most Underrated Nutrient
— Get Started with the Three Pillars Method DIY with the app | 10-Week Accelerator with EC ...
on Explaining the Three Pillars Method™ (with Rory McKernan)
This week, I’m joined by my friend & CrossFit OG Rory McKernan to talk about my rationale beh...
on Longevity with Low Protein and a Fasting Mimicking Diet
This week, we’re discussing the recommendations made by Valter Longo in his book “The Longe...
on Naked Carbs and Tom Brady’s Diet (Quick Bites #22)
5 listener questions with ~5 minutes on each. This week is all about your fitness questions! Get ...
on Nitrates – Harmful Additive or Performance Enhancer?
Are nitrates in food something to avoid, or might they actually be a performance enhancer? To fin...
on the Galveston, Slow Carb, & Specific Carb Diets
We’ve got another Diet Review for you this week. As we’ve done in the past, we’re looking at thre...
on Eating Less by Eating More (Coaching Call #5)
I recently chatted with listener Susan about how to recover from a foot injury and weight gained ...
on Feeding Kids (with Miranda Alcaraz & Kim McIntyre)
I recently visited the folks at Street Parking and got the chance to talk with co-founder Miranda...
on Cancer Prevention (with Krystle Zuniga)
Krystle Zuniga holds a Ph.D. in Nutritional Sciences, is a Registered and Licensed Dietitian, and...
on the One Food to Avoid
While just about anything can be part of a healthy diet, there is one thing we could restrict or ...
on Getting Out of the Weeds (with Dr. Adrian Chavez)
Dr. Adrian Chavez has a PhD in Nutrition and Health Promotion, hosts The Nutrition Science podcas...
on Exercise in a Pill and Wonder Bread (Hot Cakes #6)
Hot Cakes are back! Patrick presents three topics he’s been curious about lately, and we discuss....
on Appealing Fictions & Being Self-Aware (Rebroadcast)
This week, we’ve got a chat Patrick and I had with Ben Bergeron on the Chasing Excellence pod. We...
on Zone 2, CrossFit Injuries, & Training Volume (Quick Bites #20)
Your questions are back this week, and this time we’re focusing exclusively on fitness topics. We...
on the Autoimmune Protocol Diet
What do we mean when we talk about immunity and autoimmune diseases, and can a specific diet be u...
on the Benefits of Slow and Steady (Rebroadcast)
This week, we’re bringing you a recent chat I had on the B Fit podcast with my friend Conor Murph...
on Protein Myths and Realities (with Dr. Joey Muñoz)
Dr. Joey Muñoz has a Ph.D. in Nutrition Sciences, is a Master Coach with Team Biolayne, and is on...
on Calculating Your “Fun Food” Budget
From an upper weight of 200+ pounds to now being down to 145 pounds, Heidi is looking to lose the...
on a Carbonated Water and Ice Cream Diet (Quick Bites #19)
Your questions are back in the spotlight this week! We are talking about if it's possible to incl...
on Hormone Imbalances and Half-Truths
Topics include: How there isn’t really a “balance point” for our hormonesWhy yo...
30 Short Lessons for Better Health (Part 2)
We've released 100+ episodes of the show, and this week we're combing through some of the 30 bigg...
30 Short Lessons for Better Health (Part 1)
We've released 100+ episodes of the show, and this week we're combing through some of the 30 bigg...
on the Top 10 Takeaways from 1 Million Downloads
Thank you for helping us cross the 1 million download mark! To celebrate, we're covering the 10 b...
on Being Built to Move (with Kelly & Juliet Starrett)
Kelly and Juliet Starrett join us to discuss their new book, Built to Move. We get into why walki...
on the Mirage of Cutting Edge Science (Hot Cakes #5)
We've got three recent topics from the news - two about aging and one about stress eating. We tal...
on Running Successful Gym Challenges (with Ben Bergeron)
Ben Bergeron joins us this week to talk about running nutrition challenges at CrossFit New Englan...
on 75 Hard, Raw Milk, & Boosting Metabolism (Quick Bites #18)
Your questions are back this week. We're talking about my thoughts on whether the 75 Hard challen...
on the Hidden Dangers of Oatmeal
Lots of people claim we should avoid oatmeal - for both carcinogenic and physiological reasons. B...
on How Fit You Really Need to Be (with Pat Sherwood)
This episode is with a special guest: Pat Sherwood is the creator of CrossFit Linchpin and cohost...
on Lucky Charms, Steak, and Viral Headlines
Thanks to a push from Joe Rogan, a headline went viral recently claiming the government wants us ...
on Diet, Cognitive Function, & Dementia
Can nutrition help prevent or stave off dementia? To answer, we're talking about the growing rese...
on the False Promise of 1% Better Every Day
"One percent better every day" assumes continuous improvement is necessary, where in most areas o...
on Eating for Performance vs. Aesthetics (Coaching Call #3)
I'm helping a listener work through her macro breakdown to improve her performance in the gym and...
on Alcohol’s Health Effects (Quick Bites #17)
5 listener questions, ~5-minutes. Topics include: What are sugar alcohols? Is alcohol that bad...
On Why Diets Stop Working
“All I know is if something works once, it never works again.” That’s what a li...
on the Possible Benefits of Cultivated Meat (Hot Cakes #04)
Three topics; three hot cakes: 1) the link between Alzheimer’s and diabetes, 2) protein in the ...
on Optimizing DOMS Recovery & Ice Water Baths
This episode takes an in-depth look at optimizing recovery for performance and explores the lifes...
on a Weight Loss Drug That… Works?
Topics include: Referenced Articles Guyenet & Schwartz, 2012. Rats are attracted to high-fat ...
on Weight Training for Fat Loss (Quick Bites #16)
This was a follow-up episode of listener Q&A to a full episode on Intensity vs. Volume. Quest...
on the Rationale Behind the #800gChallenge® (Rebroadcast)
We're sharing a chat with Kyla of the Nutritional Revolution podcast. We get into the origins of ...
on Optavia 5 in 1, Keto, & Carb Cycling
Continuing our diet reviews, we're looking at three diets to see what makes them similar, what ma...
On Starting a Nutrition Side Hustle (Coaching Call #02)
Coaching call with Sam: we talked about deciding on the scope of practice, building a program, fi...
Quick Bites #15
Quick Bites #17 responds to five nutrition questions from listeners and includes advice on supple...
on Aging and Menopause
Why is it so hard to lose weight during and after menopause? Find out how to boost your metabolis...
on the Top 5 Marketing Claims Causing Confusion
What are the ways companies try to convince us that their foods are beneficial to our health when...
on the Paleo Diet & the Ancestral Fallacy
What is the Paleo Diet? While there are different interpretations of The Paleo Diet, Loren Cordai...
on a Minimalist Diet That’s Cheap and Effective
A Minimalist Diet: A Thought Experiment Minimalism lifestyles focus on the essentials – which inh...
on Low Carb vs Counting Calories (Hot Cakes #03)
Topics include: Topics include: carbohydrate-insulin model, daily protein targets, and good quest...
on Dining Out Without Stressing Out (Coaching Call #01)
Referenced Podcasts on Practical Strategies for Dining Outon Having Your Cake and Eating Too
on Stress Eating
on Stress Eating We are a chronically stressed-out nation. What we are often told is that it’s c...
on Fructose, Fruit, and Sugar
Why has fruit gotten such a bad rap? To understand that, we have to talk about what sugar is, wha...
on Five Takeaways from a Book Worth Reading (Burn)
I don' recommend many mainstream nutrition books, but I recently read one I liked. In this episod...
on Your Most Common Electrolyte Questions
Last week, we discussed electrolyte supplementation as it relates to hydration and performance. H...
on Electrolytes, Performance, and Misapplied Precision
Should we worry about electrolyte supplementation? To answer, we’re talking about dehydration s...
Quick Bites #14
Five listener questions on: changing macros based on activity, IgE allergy and IgG sensitivity t...
on the New Nutrition Coaching Program: Become an #800gChallenge® Coach
What should you think about before becoming a nutrition coach? What about before hiring one? Here...
Hot Cakes, #02
Topics include: marketing nutrition, healthy labels from the FDA, and body drainage.
on Gut Health and Chasing the Unknown
What do people mean when they talk about gut health? To answer, we're talking about our microbiom...
on Diet Algorithms (rebroadcast from the Health Investment podcast)
Sharing a conversation I had recently with Brooke Simonson of the Health Investment podcast. We t...
on the Best Strategy to Fight Chronic Disease (Maybe)
What is the "active grandparent hypothesis" and what does it tell us about the importance of phys...
on It Never Being Just One Thing (Quick Bites #13)
This week, four listener questions all linked by one of my principles of nutrition - that it's ne...
Hot Cakes, #01
Something new this week: a format called Hot Cakes (a twist on Hot Takes), where Patrick selects ...
on the Highs and Lows of Continuous Glucose Monitors
What are Continuous Glucose Monitors and why are they so popular? To answer, we discuss hyper- an...
on Having Your Cake and Eating it Too
What trade-offs do we have to accept to achieve our health, fitness, and nutritional goals? This ...
on Using Diet to Battle Cancer (with Denise Canellos)
Denise Canellos is a Certified Nutrition Specialist® and a professor of nutrition. She joins us t...
Quick Bites #12
5 listener questions: 1) Joint aches & pains for the Masters athletes; 2) Dealing with super-stri...
on Creatine and Refuting B.S.
Creatine is one of two supplements I argue are worth a shot when trying to improve performance (c...
on Measuring the Outcome (rebroadcast from Digital Barbell Podcast)
We're sharing a conversation with Jonathan from the Digital Barbell podcast this week. Jonathan a...
on the Plant Paradox that Never Was
Is Stephen Gundry's "Plant Paradox" worth reading? The short answer is no, and the full answer is...
Quick Bites #11
5 listener questions with ~5 min answers. Questions: 1. Sugar-free: sugar alcohols vs. sweetene...
on Saturated Fat, Cholesterol, and Heart Disease
To understand the linkage between these three, we're talking about Ancel Keys getting a bad rap, ...
on Caffeine’s Effect on Performance
Why is caffeine one of the few supplements I think is worth a shot for performance? That's what w...
Q&A on Fish Oil Supplementation
6 listener questions: 1) Can I just eat fish (do I have to supplement)? 2) What if I don't eat fi...
On Omega3s, Omega6s, and Fish Oil Supplementation
Fish oil has long been a staple addition to the Paleo Diet, yet I don't recommend it. To discuss ...
Quick Bites #10
5 listener questions with ~5 min answers. 1) Counting protein in Lazy Macros®; 2) Eating for whe...
on Practical Strategies for Dining Out
How can we enjoy dining out without derailing our nutrition? We're talking about 1,000 calorie sa...
on Nutrient Timing for Performance and Mass
Does fueling inside the anabolic window make a difference? To answer that, I'm highlighting the d...
on How to Fuel Performance
What is bioenergetics, and how does it affect our performance in and out of the gym? To answer, w...
Quick Bites #9
5 listener questions: 1) How much protein can be from protein products versus whole foods? 2) C...
on Personalized Nutrition and DNA Tests
Should we be tailoring our nutrition based on what a DNA test says? We're talking about the limit...
on Offering Nutrition in Your CrossFit Gym
If you own a gym, should you be offering a nutrition service? We're talking about why nutrition i...
on the Supposed Benefits of Fasting
What does the research say about fasting to control weight, improve fitness, and increase perform...
on Nutrition During the Holidays (Updated)
An updated episode of: How do we get through the holiday season nutritionally intact? That's the ...
on Being Varied, Not Random
I've known and worked with Pat Sherwood and Adrian Bozman for years. I joined them recently on th...
on Magnesium and the Mixed Response of Supplements
The soundbite summary: Higher intake of dietary magnesium was associated with a reduced risk of a...
on Whether a Calorie is Just a Calorie
"Calories In Calories Out" is not an attempt to explain all psychological, environmental, or life...
Quick Bites #8 (Sweeteners and Additives Edition)
5 listener questions: 1. Reviewing the Acceptable Daily Intake standard of aspartame (e.g., diet...
on How to Predict Optimal Performance
In the second part of our conversation about optimal performance, I'm focused here on how the mos...
on Measuring Recovery to Optimize Performance
Getting fitter means balancing the need to overload the athlete and drive new adaptation without ...
on the Belief That Eating Organic is Healthier
Some things seem so obvious we don't even question them, like whether organic food is healthier t...
on the Fear of Chemicals in Food
Do the chemicals used in conventional food production negatively affect health? To answer, I'm ta...
on Figuring Out the Right Amount to Eat
I get lots of questions about food quantity and I thought an episode covering my best advice was ...
Quick Bites #7
5 listener questions with ~5 minute answers: 1) prioritizing high-volume: low-calorie food; 2...
on Supplements and the Worried Well
Why do we worry about food additives but have so few issues with supplements? We're talking about...
on Artificial Sweeteners and Food Additives
Should we be worried about food additives? I'm unpacking that by talking about food regulations, ...
on Training Intensity vs Volume
How are intensity and volume related, and how do they drive body composition and performance? To ...
on Training and a Woman’s Cycle
Should women change their training based on their cycle? My answer has us exploring the general c...
Quick Bites #6
5 listener questions 1) PostWOD carbohydrate powders 2) Realistic weight loss expectations 3) ...
on the 3 Pillars of Nutrition Driving 90% of Success
What if the foundation of solid nutritional habits wasn't just the foundation, but almost the ent...
on the Cancer Risk of Meat
Is there significant evidence that meat increases the risk of getting cancer? Answering that has ...
on Collagen as a Supplement
What is collagen, and why is it such a popular supplement? Those are the questions we're looking ...
on Beta-Alanine and Belief
Is beta-alanine a performance enhancer? After Mat Fraser went on Joe Rogan's podcast, sales of it...
Quick Bites #5
5 listener questions: 1) Making macros easy for recipes 2) Multi vitamins as insurance 3) Enco...
on the Carnivore Diet and Mainstream Diet Books
Should we be eating like a carnivore? We're breaking down why some say we should. Along the way, ...
on Plant-Based vs Animal-Based
Is plant-based a better diet than animal-based, and what do those classifications even mean? Thos...
Quick Bites #4
6 listener questions: 1) Macro tweaks for performance 2) Shift workers, EMS, LEO or military wi...
on Intuitive Eating
What does the practice of "intuitive eating" get right and where does it go off the rails? We're ...
on Weight, Health, and Worth
What is the Health At Every Size (HAES) movement, what do they get right, and what do they get wr...
on Reverse Dieting
Can we overfeed our system and force our metabolism to adapt to needing more calories, thereby ef...
on Sodium Intake & Blood Pressure
How much salt is too much? That's what we're talking about today, diving into how sodium affects ...
Quick Bites #3
5 listener questions: 1) Weight versus body fat 2) Three nutrition lessons for high schoo...
on Loopholes & Other Ways to Cheat on Your Diet
Why do we commit to a new diet, only to then seek out the gray areas that let us cheat without gu...
on the Right Amount of Daily Added Sugar
The USDA recently upset folks by not altering their recommended daily added sugar intake, despite...
on the Best Diet of the Year
Is there a "best" diet? CNN recently weighed in, and here's my take. We're talking about the chal...
on Biohacking, Optimization, & Other Shades of Grey
Lots of people and products claim to help us "hack" our health. Are they legit? That's what we're...
Quick Bites #2
Seven listener questions: 1) Nutrition & menopause 2) Relationship between high cholesterol, ...
on Protein Timing & Muscle Protein Synthesis
What is muscle protein synthesis, how does it affect muscle growth, and why does it matter? Those...
on Digesting and Absorbing Protein
You may have heard the "rule" that the body can only digest 30g of protein at a time. Is it true?...
on Why Diets Fail
Statistically speaking, few people are able to maintain weight loss a year after losing it. Fewer...
Quick Bites #1
Seven listener questions: 1) How to calculate one's calories they should eat now 2) BCAAs for a...
on Nutrition During the Holidays
How do we get through the holiday season nutritionally intact? That's the conundrum we're talking...
on Performance vs Longevity
At what point does elevated performance in sport or fitness diverge from long-term health? That's...
on Low Carb vs Low Fat
Is it better to focus on low-fat or low-carb? That's the big question we're tackling this episode...
on Why It’s Okay to Be Hungry
Do we have to accept being hungry to lose weight? Do we have to get uncomfortable to make a chang...
on Exercise as an Anti-Inflammatory
What is inflammation and how is it affected by age, weight gain, and exercise? Those are the ques...
on Whether You’re Making the Right Choices
I get a lot of questions that go something like, "I eat pretty much [insert some variety of whole...
on Vitamin D Supplementation
Why don't I offer a blanket recommendation for Vitamin D? I get that question a lot, and this epi...
on Convincing Loved Ones to Change
How do you convince loved ones to change their behavior or nutrition? I get asked that question a...
on the Difference Between Muscle Mass & Strength
What should your nutrition look like if you want to get big? Or if you want to add strength? When...
on Improving Body Composition
Why do we default to apps, coaches, or trackers when judging our nutrition progress? That's what ...
on Building Difficulty as You Go
When it comes to nutrition, where should you begin and what should you do next? Those are questio...
on the 10 Principles of Nutrition
What are the principles that underpin all my nutritional advice? That's what we're diving into to...
on Opportunity Costs of Poor Nutrition
What's my dream? That's a question someone recently asked. My answer: That we do the basics bette...
on Redefining Health
How is it that only 12% of Americans meet the recommended markers of metabolic health (without me...
on Gaining Muscle & Losing Weight
Why should strength-building be part of your weight loss plan? That's the question we're tackling...
on Accountability & Making Decisions
What are the differences between internal and external accountability, and when do we need to lea...
on Detoxes, Fasts, & Juice Cleanses
Is it possible to "detoxify" our systems through a 7-day juice cleanse? That's the question we're...
Meet the Hosts
Ratings & Reviews Reviews
More Than a Nutrition Podcast About
The Consistency Project podcast started in 2020 after some nudging from Patrick to EC to share her nutrition knowledge. The episodes deliver evidenced-based nutrition, health, and fitness content in a digestible way (see what we did there? ;)).
Most episodes are structured to have a specific topic or theme to explain both the scientific evidence as well as practical recommendations for someone to make diet and lifestyle changes. The goal is to bridge the gap between science and action to help individuals reach their weight, health, and fitness goals.
Currently, the podcast follows a few different formats: 1) deep dives on a single topic; 2) “Quick Bites” (Q&A from listener questions); 3) “Hot Takes” (off-the-cuff discussions of recent media topics); 4) Interviews with experts in the community; and 5) Re-broadcasts of EC on other podcasts. Episodes are usually ~30 minutes.
And it’s not just a nutrition podcast! While nutrition is the central topic, general health and fitness topics are covered as well. You can find The Consistency Project on all major podcast platforms.
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