The Consistency Project

Ben Bergeron joins us this week to discuss running nutrition challenges at CrossFit New England. We discuss the three types of challenges they run now, how to get buy-in on the member level, and what they consider success. EXPECT TO LEARN:   📍 How Ben gets “buy-in” from members, without aiming for it 📍 What 50-80-100 means, and how it can help a team co-create a plan 📍 What has and hasn’t worke...

Your questions are back this week. We’re talking about my thoughts on whether the 75 Hard challenge is worth doing, tips for convincing loved ones about their diet, my history with raw milk, and more! EXPECT TO LEARN:  📍 Why the #800gChallenge® is perfect for 75 Hard 📍 My thoughts on the Perfect Amino supplement 📍 What 95% of people are getting wrong about their diet 📍 Why raw milk isn’t bette...

Lots of people claim we should avoid oatmeal - for both carcinogenic and physiological reasons. But are they right? To answer that, we’re talking about glyphosate, a viral Mark Hyman post, the Glycemic Index, and more. EXPECT TO LEARN:   📍 What glyphosate is (and why it doesn’t really matter) 📍 Why understanding the role dosage plays in risk factors are important 📍 If oatmeal really is “the wor...

Pat Sherwood is the creator of CrossFit Linchpin and cohost of the Varied, Not Random podcast. He joins us this week to talk about what we’re missing in our fitness, minimum effective dose, how to structure a strength day, and more! EXPECT TO LEARN:   📍 What you may misunderstand about CrossFit programming 📍 Why doing less in the gym might be the secret to your improvement 📍 The movements you w...

Thanks to a push from Joe Rogan, a headline went viral recently claiming the government wants us to eat more Lucky Charms than steak. We unpack the truth here - talking about food rating scales, good food vs. bad food, and more. EXPECT TO LEARN:   📍 What the Food Compass is trying to accomplish 📍 Why a healthy diet can include poor-quality foods 📍 Why looking for a simple yes/no food rules does...

Can nutrition help prevent or stave off dementia? To answer, we’re talking about the growing research around the MIND diet, the difference between diets and dietary patterns, why restrictions can be helpful, and more. EXPECT TO LEARN:   📍 The difference between dementia and mild cognitive impairment 📍 What the MIND diet is and its possible role in dementia prevention 📍 The distinction between d...

You’ve likely seen the graph on social media, the one from James Clear explaining what happens when we get 1% better every day. But how realistic is that, especially when it comes to health and fitness goals? EXPECT TO LEARN:   📍 How to set realistic expectations for our goals 📍 The distinction between movement and progress 📍 What Goodhart’s Law is, and how it applies to our health 📍 Why “main...

I’m helping a listener work through her macro breakdown to improve her performance in the gym and improve her body comp this week. We talk “optimal distribution,” genetic dieting, knowing if things are working, and more! EXPECT TO LEARN:   📍 Why our feelings aren’t as powerful as our results 📍 What the “macro swampland is” 📍 My thoughts on the benefits of “genetic dieting” 📍 The single most im...

This week, I'm answering five new listener questions, including ones about sugar alcohols, whether a glass of wine per night is a big deal, and my thoughts on supplements like Athletic Greens. EXPECT TO LEARN:   📍 Whether sugar alcohols “count” in the diet 📍 Why it’s important to remember alcoholic drinks are calories, too 📍 That I’ve convinced exactly zero people to change their nutrition...

“All I know is if something works once, it never works again.” That’s what a listener told me, asking why her second try at a diet wasn’t working. To answer her, we’re talking about the 3 reasons diets often have a shelf life. EXPECT TO LEARN:   📍 Why there seems to be some beginner’s luck with diets 📍 The pros and cons of specific diet rules 📍 How to increase the “newn...

Hot Cakes is back! Patrick presents 3 ideas that have sparked his curiosity, and EC gives her thoughts. We’re talking the link between Alzheimer’s and diabetes, protein in the morning, and the FDA’s approval of cultivated meats. EXPECT TO LEARN:   📍 Why it might make sense to call Alzheimer’s Type 3 Diabetes 📍 The four key actions that are likely to slow cognitive decline 📍 ...

When we talk about recovery from exercise, people often forget that the point of it is to improve performance. It’s easy to get caught up in crazes such as ice baths, but if it doesn’t make you run faster or lift more weight, is it a worthwhile recovery strategy? EXPECT TO LEARN:   📍 The key question when thinking about any recovery protocol 📍 How to reduce or improve DOMS (delaye...

We’re talking about a drug that acts on appetite centers in the brain and gut and how it could be impactful for some people. We discuss what semaglutide is, how metabolism regulates energy balance, drawbacks of the drug, and more. Full show notes can be found here. — >> SIGN-UP FOR THE EMAIL LIST << Get more info on the #800gChallenge®, Lazy Macros®, gym challenges, my masterclass – an...

We’re answering your questions about the practical application of training intensity. I answer questions about training in a caloric deficit or for fat loss, managing volume without hindering lifestyle activities, and more! Full show notes can be found here . — >> SIGN-UP FOR THE EMAIL LIST << Get more info on the #800gChallenge®, Lazy Macros®, gym challenges, my masterclass – and more...

We’re sharing a chat with Kyla of the Nutritional Revolution podcast . We get into the origins of the #800gChallenge®, why it’s not a perfect number (but that’s okay), an ongoing study to examine the plan’s efficacy, and more! — >> SIGN-UP FOR THE EMAIL LIST << Get more info on the #800gChallenge®, Lazy Macros®, gym challenges, my masterclass – and more at https://optimizemenutrition.c...

Continuing our diet reviews, we’re looking at three diets to see what makes them similar, what makes them effective (or not), and why it’s important to understand that every diet controls quantity to varying levels of precision. Full show notes can be found here. — >> SIGN-UP FOR THE EMAIL LIST << Get more info on the #800gChallenge®, Lazy Macros®, gym challenges, my masterclass – and...

We’re bringing you a coaching call exploring what it takes to turn a passion for nutrition into a career. We discuss the value of group coaching, why testing everything is valuable at the start, when to go “all-in,” and more! Full show notes can be found here. — >> SIGN-UP FOR THE EMAIL LIST << Get more info on the #800gChallenge®, Lazy Macros®, gym challenges, my masterclass – and mor...

Quick Bites is back this week where we tackle 5 questions from our listeners and get to the nitty gritty of some topical nutrition debates. In this episode, I’m covering a whole range of topics including my take on the popular Netflix documentary The Game Changers , chicken chips, supplements, and more… Don’t miss it!  Full show notes can be found here. -- >> SIGN-UP FOR THE EMAIL LIST <&...

Once you approach 50 years old, it’s easy to resign yourself to what you believe is inevitable weight gain. This is especially true for women going through menopause, who simply accept weight gain alongside a vast array of other symptoms like brain fog, insomnia, and hot flashes. With a hormonal flux that can start several years before the final period and symptoms that can continue for years afte...

What are the ways companies try to convince us that their foods are beneficial to our health when perhaps that's not true? To answer, we're breaking down the most pernicious food marketing claims that don't live up to the hype. Full show notes can be found here . — >> SIGN-UP FOR THE EMAIL LIST << Get more info on the #800gChallenge®, Lazy Macros®, gym challenges, my masterclass – and...

>> SIGN-UP FOR THE EMAIL LIST << Get more info on the #800gChallenge®, Lazy Macros®, gym challenges, my masterclass – and more at https://optimizemenutrition.com/ — Is [fill in the blank diet plan] any good? I often get a version of that question, so we’re going to start covering some of the most popular options, discussing what they are, what they get right, and where they go wrong. —...

>> SIGN-UP FOR THE EMAIL LIST << Get more info on the #800gChallenge®, Lazy Macros®, gym challenges, my masterclass – and more at https://optimizemenutrition.com/ — What is the Paleo Diet and does it live up to the popularity it's seen over the last ten years? To answer, we’re talking about dietary neuroticism, feeding our DNA, the glycemic index, and much more. — Full show notes can b...

>> SIGN-UP FOR THE EMAIL LIST << Get more info on the #800gChallenge®, Lazy Macros®, gym challenges, my masterclass – and more at https://optimizemenutrition.com/ — How can we simplify our diet, be healthy, and not spend our whole paycheck? To answer, we’re talking about saving money without sacrificing health, my take on what a full day of diverse, cheap eating could look like, and mo...

>> SIGN-UP FOR THE EMAIL LIST << Get more info on the #800gChallenge®, Lazy Macros®, gym challenges, my masterclass – and more at https://optimizemenutrition.com/ — This week, Patrick gives me with three questions he’s had recently to get my thoughts and opinions. We’re talking about the carbohydrate insulin model, daily protein targets, and good questions to get a sense of someone’s d...

>> SIGN-UP FOR THE EMAIL LIST << Get more info on the #800gChallenge®, Lazy Macros®, gym challenges, my masterclass – and more at https://optimizemenutrition.com/ — We’re bringing you a recent coaching call I had with a listener, where we talked about strategies for flex calories, spending her caloric budget wisely, why estimating badly is better than not estimating at all, and more. —...