The Consistency Project

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...

🚨 Sign up for the Jan. Masterclass: Individuals | Coaches 🚨 We’re sharing a recent conversation with Pat Sherwood and Adrian Bozman from the Varied, Not Random podcast this week. Join us as we separate fact from fiction, debunk common misconceptions, and shed light on the importance of personalized approaches to nutrition. Expect to Learn: ✦ The limitations of association studies in determining...

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 t...

🚨 Sign up for the Jan. Masterclass: Individuals | Coaches 🚨 As we dive into the world of the Mediterranean diet, we explore its popularity, benefits, and the science behind it. Join us as we unravel the research, examine the significance of adherence to the diet, and shed light on the diverse range of phytochemicals present in plant-based foods. Expect to Learn: ✦ The significance of dietary pat...

In this episode, we aim to unravel the intricate relationship between diet and sleep, providing insights and practical tips to enhance the quality of your rest. Expect to Learn: ✦ The recommended amount of sleep and its impact on health ✦ The significance of sleep quality and its various measurements ✦ The association between nutrition and sleep patterns ✦ The effects of processed and sugary foods...

We're about sarcopenia, which is the natural loss of muscle mass as we age. But don’t worry, it's not all doom and gloom. We'll explore the mechanisms behind sarcopenia, discuss the factors that contribute to its onset, and most importantly, uncover strategies to counter and even reverse its effects. Expect to Learn: ✦ The background and diagnosis of sarcopenia ✦ The impact of aging on...

In this episode, EC talks with med students from Drexel University and answers a wide-ranging set of questions, including her insights on how physicians and dietitians can better collaborate, the science behind nutrition advice, and practical tips for maintaining a healthy diet amidst a busy schedule. Expect to Learn ✦ The role of a dietitian in medical nutrition therapy ✦ The common misconception...

In this episode, we explore six of the most prevalent social media myths I consistently see online. Here's what you can expect to learn: ✦ The truth about the role of salt in our diet ✦ Debunking the myth of fruit being high in sugar ✦ Understanding the facts about artificial sweeteners and their impact on weight ✦ Unraveling the truth behind the toxicity of seed oils ✦ Examining the relations...

This week, EC and best-selling author Adam Bornstein delve into the mindset shift needed for successful nutrition and health transformations, the importance of process goals, and the three pillars of healthy eating. Expect to Learn: ✦ The impact of self-perception on behavior and the power of believing in your ability to be healthy. ✦ The dangers of striving for perfection and the importance of em...

We’re diving into the world of Blue Zones, exploring the intriguing phenomenon of these unique geographical areas where the chances of living a long and healthy life are significantly higher than in other parts of the world. Expect to Learn: ✦ The locations of the Blue Zones and their remarkable statistics on longevity ✦ The importance of lifestyle choices, such as diet and exercise, in the Blue Z...

In this episode, EC and Mark England discuss the significance of mindset in attaining health and fitness goals. They emphasize how our self-narratives shape our outcomes and how the speed of our thoughts impacts our ability to make positive changes. The concept of victim mentality is explored, highlighting its hindrance to progress. Some actionable advice you’ll get when you tune in: 📍 Recognize...

This week, we have a coaching call EC hosted recently with a listener named Nate. They talk about the limitations of wearable devices in tracking fitness and the importance of relying on performance and individual experience as indicators of training status. Actionable advice: · When assessing progress, consider factors beyond wearable metrics, such as sleep quality and overall well-being. · Under...

This week, EC talks with Jessica Beacom of the Real Food Dietitians. They discuss different meal prep strategies and tips for maintaining a healthy diet. They highlight the significance of meal planning, prepping proteins ahead of time, and using sauces and seasonings to enhance the flavor of pre-cooked meals. Additionally, they share ideas for convenient and simple meals, such as sheet pan meals...

We’re back with another round of Hot Cakes, where Patrick presents three things he’s come across recently that he wanted my thoughts on. This round, we’re talking about whether eating foods in the right order should be a thing, whether watercress is the healthiest food in the world, and whether we should go to the gym to burn calories. 🔗  Sign up for the email list ABOUT THE SHOW The Consistency...

Wanting to gain muscle and lose fat (what we can also call “body recomposition”) drives many of the folks I work with. So we’re talking about it, getting into why some people can pursue both simultaneously, while others have to go through a specific bulk and cut phase. We’re also delving into the various factors determining whether body recomposition is possible, such as protein intake, total calo...

Fiber has numerous health benefits, including reducing the risk of cardiovascular disease, stroke, type 2 diabetes, and colon cancer. It also seems to help with weight loss and plays a role in appetite and satiety. Yet, it’s estimated that only 5% of us are getting enough. We’re discussing why fiber is underrated and how to get more. 🔗  Full show notes can be found here 🔗  Sign up for the email...

This week, I’m joined by longtime CrossFit OG Rory McKernan to talk about my history in CrossFit, my rationale behind the Three Pillars Method™, and my hope for the future of the business. 🔗  Sign up for the email list 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...

This week, we’re discussing the recommendations made by Valter Longo in his book "The Longevity Diet.” We’re talking through the nine principles of the diet, why we should be hesitant to extrapolate too much from mice studies, the benefits of prolonged fasting, and more. 🔗  Full show notes can be found here 🔗  Sign up for the email list ABOUT THE SHOW The Consistency Project aims to simplif...

Your questions are back in the spotlight this week. We’re answering 5, all about protein, and talking about I don’t recommend 1g of PRO per pound, how to get more protein in the day, why protein powders might be causing you to have gas, and more! ========== EXPECT TO LEARN: ========== 📍 My recommended range for protein intake for most people (and why) 📍 The main challenge with a daily protein ta...

Are nitrates in food something to avoid, or might they actually be a performance enhancer? To find out, we’re talking about where nitrates come from, the problem with nitrate supplementation, and the role of fruits and vegetables play in our performance. ========== EXPECT TO LEARN: ========== 📍 Where nitrates and nitrites come from 📍 The difference between nitrates in vegetables and processed me...

We’ve got another Diet Review for you this week. As we’ve done in the past, we’re looking at three diets you’ve asked about to see better understand their claims, who they may be for (or not for), a few red flags to look out for, and more. ========== EXPECT TO LEARN: ========== 📍 Why we probably shouldn’t be looking for “new” diets that work 📍 How including lots of scientific references can tric...

I recently chatted with listener Susan about how to recover from a foot injury and weight gained during the pandemic. in this coaching call, we talked about strategies for increasing her daily protein, why it’s so radical to suggest addition and not restriction, how to accurately get your own protein target, and more. ========== EXPECT TO LEARN: ========== 📍 An easy strategy for increasing daily...

I recently visited the folks at Street Parking and got the chance to talk with co-founder Miranda Alcarez and Ops Manager Kim McIntyre about how they approach encouraging healthy eating habits with their kids. ========== EXPECT TO LEARN: ========== 📍 How to help kids detach emotion from eating 📍 The role and importance of modeling healthy eating behaviors 📍 Why bad moods are opportunities to ta...

Your questions are back this week! We’re focusing on questions about how to improve our fitness through nutrition. We’re talking about supplements, protein timing, third-party supplement testing, the importance of accurate measurement, and much more. ========== EXPECT TO LEARN: ========== 📍 How to fuel before and during a CrossFit competition 📍 Why we shouldn’t worry about our blood sugar is doi...

Krystle Zuniga holds a Ph. D. in Nutritional Sciences, is a Registered and Licensed Dietitian, and is a Board Certified Specialist in Oncology Nutrition. She joins us this week to talk about dietary strategies to prevent cancer, why there’s never any reason for guilt post-diagnosis, and the public’s misguided understanding of what causes cancer. 📍 Find Krystle on Instagram and at her website . ==...