The Consistency Project

We’re talking about how menopause‑related weight gain is often misunderstood, emphasizing that age‑related activity decline—not hormones alone—is the main driver. We also discuss the limits of hormone therapy and practical nutrition strategies for this life stage. 🔗  Get full show notes GET START WITH THE THREE PILLARS METHOD ·  DIY with the app · 10-Week Accelerator with EC · Apply for 1:1 Coach...

We explore how to fuel endurance activities effectively, covering carbohydrate strategies, timing, and practical considerations for events of different lengths. We also discuss how protein intake and body composition influence performance and weight‑loss goals. 🔗  Get full show notes GET START WITH THE THREE PILLARS METHOD ·  DIY with the app · 10-Week Accelerator with EC · Apply for 1:1 Coaching...

We’re exploring the role of beta‑alanine in athletic performance and why its benefits often amount to only marginal gains. We also discuss how belief, placebo effects, and the context of elite versus recreational athletes shape supplement decisions. 🔗  Get full show notes GET START WITH THE THREE PILLARS METHOD ·  DIY with the app · 10-Week Accelerator with EC · Apply for 1:1 Coaching · Coaches M...

Dr. Allan Bacon joins us this week to explore practical strategies that will help you boost strength, avoid common fitness misconceptions (and wasted money), and optimize your training so you’ll see faster gains and fewer injuries. 🔗 Check out Dr. Allan Bacon on  Instagram  or download his free  Lifestyle Nutrition Guide . GET START WITH THE THREE PILLARS METHOD ·  DIY with the app · 10-Week Acce...

We're talking about why nutrition labels often miss the mark and how you can still use them to master calorie counting, choose better macros, and avoid common pitfalls. You’ll learn practical shortcuts for interpreting carbs, sugars, and fiber, plus proven strategies to make weighing and measuring work for your goals without getting lost in the details. 🔗  Get full show notes GET START WITH T...

We talk with 3x HYROX World Champ Lauren Weeks , exploring her training volume, injury prevention, race‑day fueling, mindset strategies, and more. 🔗 Find Lauren's hybrid programming at  thehybridengine.com 🔗 For gym owners and operators interested in Centr x HYROX commercial opportunities,  click here .  🔗 If you want to try the Centr App, which includes the only HYROX-certified digital tra...

We explore why testosterone‑boosting supplements often fail to deliver real results and what truly matters for maintaining healthy hormone levels as we age. We also cover practical, natural strategies that can help support testosterone production without risky shortcuts. 🔗  Get full show notes GET START WITH THE THREE PILLARS METHOD ·  DIY with the app · 10-Week Accelerator with EC · Apply for 1:...

We're looking at some recent headlines — discussing why rising carbon dioxide is diluting nutrients in crops, whether overnight fasting and early breakfasts can actually help you control appetite and manage weight, and why cycle‑based diets aren’t worth the hype. 🔗  Get full show notes GET START WITH THE THREE PILLARS METHOD ·  DIY with the app · 10-Week Accelerator with EC · Apply for 1:1 Co...

We're discussing how the newest ACSM resistance‑training guidelines upend traditional, one‑size‑fits‑all programs. We explore why consistency beats complexity, how tailoring load, volume, and non‑traditional methods to your goals will let you train smarter, stick to a plan you enjoy, and achieve lasting results without needing advanced techniques. 🔗  Get full show notes GET START WITH THE THR...

We're unpacking why blood‑sugar “crashes” aren’t the cause of afternoon fatigue, why you don’t need to fear low blood‑sugar unless you’ve measured it below 70 mg/dL, and why spikes don’t drive weight gain or insulin resistance. 🔗  Get full show notes GET STARTED WITH THE THREE PILLARS METHOD ·  DIY with the app · 10-Week Accelerator with EC · Apply for 1:1 Coaching · Coaches Masterclass ABOUT...

We’re answering your questions on iron deficiency, whether it’s possible to get too much protein from whey powder, how to start a running program, mobility tips, and more 🔗  Get full show notes GET STARTED WITH THE THREE PILLARS METHOD ·  DIY with the app · 10-Week Accelerator with EC · Apply for 1:1 Coaching · Coaches Masterclass ABOUT THE SHOW The Consistency Project aims to simplify nutrition,...

Are you struggling with how stress affects your weight management and eating habits? We're unpacking the complex relationship between stress, emotional eating, and nutrition while providing you with practical strategies to regain control over your health and well-being. 🔗  Learn more about the NANP here GET STARTED WITH THE THREE PILLARS METHOD  ·  ⁠DIY with the app ⁠ · ⁠10-Week Accelerator w...

We're discussing the optimal protein intake for maximizing muscle mass and overall health with Dr. Matthew Nagra ( Website | Instagram ). You’ll learn about the ideal protein levels for different fitness goals, the impact of resistance training, and the health benefits associated with plant-based versus animal-based diets. GET STARTED WITH THE THREE PILLARS METHOD  ·  ⁠DIY with the app ⁠ · ⁠10-Wee...

We're exploring how “personalized” diets can actually be misleading and what you should focus on instead. You’ll discover the limitations of popular diet theories based on body type, blood type, and metabolic type, and learn that a more effective approach is to tailor your nutrition to your unique caloric and nutrient needs for lasting health benefits. 🔗  Get full show notes GET STARTED WITH...

We’re reviewing Dr. Gabrielle Lyon's Forever Strong — a book built around muscle-centric medicine and what it really takes to age well. We break down what Lyon gets right about the psychology of building versus restricting, where the protein and carbohydrate recommendations miss the mark for most people, and why the longevity advice in the book lacks the clinical evidence to back it up. 🔗  Ge...

Lauren Colenso-Semple joins us to explore how to optimize your workout routine by understanding the differences between men and women in exercise, hormonal impacts, and effective training strategies. You’ll gain insights into designing a personalized fitness program, the importance of consistency, and how to adapt your approach to achieve your health and performance goals. 🔗  Lauren’s Instagram...

Are you falling for the latest longevity scams promising eternal youth? We're unpacking the dubious claims in the longevity industry, discussing everything from biological age tests to the real factors that contribute to a longer, healthier life, so you'll gain insight into what truly matters for your health and wellness. 🔗  Get full show notes GET STARTED WITH THE THREE PILLARS METHOD  ·...

We're unpacking the myths presented in the documentary "Breaking Big Food" and addressing their implications on health and nutrition. You’ll learn why eating healthy does not eliminate cancer risk, the pitfalls of clean eating, the truth about organic products, and more. 🔗  Get full show notes GET START WITH THE THREE PILLARS METHOD  ·  DIY with the app  · 10-Week Accelerator with E...

We're answering listener questions on topics such as the APOE4 gene, weight management with Ozempic, the effectiveness of the Yuka app, Herbalife shakes, and hydration while taking creatine. 🔗  Get full show notes GET STARTED WITH THE THREE PILLARS METHOD  ·  DIY with the app  · 10-Week Accelerator with EC  · Apply for 1:1 · Coaches Masterclass ABOUT THE SHOW The Consistency Project aims to s...

We're joined by Rachel Simon to talk about practical strategies for meal prep that make healthy eating easier and more achievable. You’ll learn how to simplify your meal planning, tackle emotional eating, and effectively incorporate nutritious foods into your routine. THE THREE PILLARS METHOD APP 📲 Ready to develop a personalized nutrition plan that lasts? Go to  ThreePillarsMethod.com  for y...

We're talking about how AI may influence your diet and nutrition habits. You’ll learn about the limitations of AI in accurately estimating food portions and calories, as well as how traditional methods of tracking can actually promote greater awareness and healthier eating behaviors. By understanding these insights, you’ll be better equipped to make informed decisions that lead to lasting diet...

We're talking about the impact of caffeine on performance and health. Listen to learn how to effectively incorporate caffeine into your routine for enhanced focus and energy, while understanding the potential effects on sleep and tolerance. 🔗  Get full show notes THE THREE PILLARS METHOD APP 📲 Ready to develop a personalized nutrition plan that lasts? Go to  ThreePillarsMethod.com  for your...

We're talking about five key ideas to understand after reaching your goal weight, including why reverse dieting may maximize your calories for maintenance (without putting on weight), and why the number of calories you diet at may be lower than what you need to maintain your new weight. 🔗  Get full show notes THE THREE PILLARS METHOD APP 📲 Ready to develop a personalized nutrition plan that...

We're answering five listener questions this week. We’re talking about when you might need a mental health pro to help you with your nutrition, orthorexia, getting through a 10-day vacation with your diet intact, and more. 🔗  Get full show notes THE THREE PILLARS METHOD APP 📲 Ready to develop a personalized nutrition plan that lasts? Go to  ThreePillarsMethod.com  for your 5-day free trial....

We're answering your fitness-focused questions about effective strategies for improving performance through various methods, including palm cooling, pre-workout nutrition, ATP supplements, and more! 🔗  Get full show notes THE THREE PILLARS METHOD APP 📲 Ready to develop a personalized nutrition plan that lasts? Go to  ThreePillarsMethod.com  for your 5-day free trial. 🥗 There are also option...