Shows / The Consistency Project
The Consistency Project
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.
Episodes
- The Consistency Project
Is "Calories In, Calories Out" Actually False?
A viral clip claims "calories in, calories out" is false because your metabolism drops to match any deficit you create. We walk through the clip piece by…
- The Consistency Project
How We Identify Iron Deficiency Has Changed
We’re discussing the updated 2026 ASH guidelines that raise the ferritin cutoff for iron deficiency and how this impacts diagnosis and treatment. We also cover…
- The Consistency Project
A Good Nutrition Book — And the Bad Advice That Inspired It
We discuss how EC moved from chasing countless diet trends to building a sustainable, evidence‑based approach to nutrition, and we celebrate the release of A…
- The Consistency Project
Wild Sauna Claims: Is Sitting in Heat a Longevity Hack?
We’re discussing the health claims and limitations surrounding sauna use, especially regarding cardiovascular and brain health.🔗 Get full show notesGET STARTED…
- The Consistency Project
Lessons from 3 Nutrition Books Worth Reading
In anticipation of EC’s new book (more info here), we’re highlighting three nutrition books worth your time. We’re talking about Alan Aragon’s “Flexible…
- The Consistency Project
5 Gut Health Claims That Sound Scientific (But Aren’t)
We're exploring 5 common gut‑health claims circulating on social media and separating the half‑truths from the myths. We also discuss evidence‑based habits…
- The Consistency Project
Recomp, Maingain, or Bulk: What's Best for Building Muscle?
We explore the different strategies for building muscle—recomp, main‑gaining, and bulking—and how they fit various goals and body types. We also break down how…
- The Consistency Project
The Most Legit Longevity Test We Have
We’re examining how cardiovascular disease risk can be understood and managed through everyday health choices and key medical tests. 🔗 Get full show notesGET…
- The Consistency Project
Change Your Mindset Before You Change Your Diet (w/ Adam Bornstein)
We're exploring the transformative journey of becoming a healthy eater with Adam Bornstein, author of You Can’t Screw This Up. You’ll gain insights into the…
- The Consistency Project
Strength, Sleep, Protein, Friends: Grading a Viral Longevity Post
We're discussing how to maintain health and vitality as we age, focusing on practical habits for strength, movement, sleep, nutrition, social connection, and…
- The Consistency Project
4 Reasons to Ditch the Cycle-Based Training Rules
We explore whether training should be aligned with the menstrual cycle, examine the evidence behind cycle‑based workout recommendations, and talk about why…
- The Consistency Project
There's No Such Thing as a Free Lunch — Not Even With GLP-1s
We’re exploring the reality behind GLP‑1 drugs, highlighting why they’re not the magic bullet many expect. We also revisit a topic we first talked about years…
- The Consistency Project
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 (when we last talked about them), and discuss what the latest evidence means…
- The Consistency Project
Five Minute Answers: Postpartum Calorie Deficits, Falling in Love with Food, & More
We’re answering five listener questions about how simple adjustments to nutrition, calorie tracking, and mindset can dramatically improve health and…
- The Consistency Project
The Truth About That New Menopause Study Everyone Is Talking About
We’re talking about how menopause‑related weight gain is often misunderstood, emphasizing that age‑related activity decline—not hormones alone—is the main…
- The Consistency Project
How to Fuel for Endurance Efforts: From Murph to HYROX to Marathons
We explore how to fuel endurance activities effectively, covering carbohydrate strategies, timing, and practical considerations for events of different…
- The Consistency Project
Stop Optimizing the 1% Until You've Mastered the 99%
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…
- The Consistency Project
Cold Plunges, Perfect Form, & Other Fitness Myths We Should Let Go (w/ Dr. Allan Bacon)
Dr. Allan Bacon joins us this week to explore practical strategies that will help you boost strength, avoid common fitness misconceptions (and wasted money)…
- The Consistency Project
Nutrition Labels Are Wrong. You Should Still Use Them.
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…
- The Consistency Project
The High-Volume, Low-Intensity Secret Behind Lauren Weeks' HYROX Dominance
We talk with 3x HYROX World Champ Lauren Weeks, exploring her training volume, injury prevention, race‑day fueling, mindset strategies, and more.🔗 Find…
- The Consistency Project
Manopause, Muscle Loss, and Why Testosterone "Boosters" Are a Con
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…
- The Consistency Project
In the Media: Disappearing Nutrients, Fasting Windows, & Cycle-Based Eating
We're looking at some recent headlines — discussing why rising carbon dioxide is diluting nutrients in crops, whether overnight fasting and early breakfasts…
- The Consistency Project
You Don't Need a Perfect Strength Training Plan to Get Really, Really Fit
We're discussing how the newest ACSM resistance‑training guidelines upend traditional, one‑size‑fits‑all programs. We explore why consistency beats complexity…
- The Consistency Project
Your Blood Sugar is Supposed to "Crash"
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…
- The Consistency Project
Five Minute Answers: Iron Deficiency, Mobility Programs, Performance Supplements, & More
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…
- The Consistency Project
Your Cortisol Isn't the Issue. The Doritos Are.
Are you struggling with how stress affects your weight management and eating habits? We're unpacking the complex relationship between stress, emotional eating…
- The Consistency Project
You Don't Need Animal Protein to Build Muscle (w Dr. Matthew Nagra)
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…
- The Consistency Project
Personalized Diets Work — If You Know What to Focus On
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…
- The Consistency Project
What CrossFit Gets Right About Nutrition (That Most Miss)
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…
- The Consistency Project
The Basics Are the Only "Secret Sauce" Women Actually Need (w/ Lauren Colenso-Semple)
Lauren Colenso-Semple joins us to explore how to optimize your workout routine by understanding the differences between men and women in exercise, hormonal…
- The Consistency Project
A Fridge Full of Fruit & a Gym Membership Beat the $1M Longevity Protocol
Are you falling for the latest longevity scams promising eternal youth? We're unpacking the dubious claims in the longevity industry, discussing everything…
- The Consistency Project
Why Eating Healthy Won't Save You From Cancer (& Other Myths the Wellness Industry Is Selling You)
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…
- The Consistency Project
Five Minute Answers: Yuka App, APOE4, & Herbalife Protein Shakes
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…
- The Consistency Project
Make Eating Healthy Easy: A Dietitian's Sunday Meal Prep Method You'll Actually Stick To
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…
- The Consistency Project
Will A.I. Finally Make Your Diet Stick?
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…
- The Consistency Project
How Caffeine Affects Your Workouts & Sleep (Plus 3 Myths You Probably Believe)
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…
- The Consistency Project
You Reached Your Goal Weight. Now What?
We're talking about five key ideas to understand after reaching your goal weight, including why reverse dieting may maximize your calories for maintenance…
- The Consistency Project
Five Minute Answers: Willpower, Eating on Vacation, GLP-1s, & Orthorexia
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…
- The Consistency Project
Five Minute Answers: Palm Cooling, Pre-Workout Honey, & ATP Supplements
We're answering your fitness-focused questions about effective strategies for improving performance through various methods, including palm cooling…
- The Consistency Project
An Upside-Down Food Pyramid, "Emerging" Evidence, & What Would Really Make Us Healthier
We're exploring the recently updated USDA dietary guidelines and their implications for your health. You’ll learn about the practical takeaways from these…
- The Consistency Project
Justice for Cortisol: The Real Science on Menopause, Exercise, & Weight Gain
We're discussing the real science behind menopause, exercise, and weight gain, focusing on how these factors impact women's health. You’ll discover practical…
- The Consistency Project
Three Absurd Nutrition Headlines (& One You Actually Need to Read)
We're discussing absurd nutrition headlines that often mislead rather than inform. You'll gain insights into the importance of focusing on basic nutrition…
- The Consistency Project
The Stupidly Simple Way to Find Your True Calorie Needs (No App, Calculator, or Wearable Required)
We're discussing the accuracy of calorie trackers and how they influence your understanding of caloric needs. You'll gain insights into how these tools often…
- The Consistency Project
Which Matters More: What You Eat or How You Exercise?
We're discussing the age-old debate of whether diet or exercise is more important for health and longevity. We explore how cardio fitness significantly…
- The Consistency Project
Animal-Based Takes Another Blow (The LDL Edition)
We're discussing the latest findings on polyunsaturated versus saturated fats and their impact on cholesterol levels. You’ll gain insights into how dietary…
- The Consistency Project
"Women Are Not Small Men" Is Accurate. The Advice That Follows? Not So Much.
Joined by Laurel and Sarah from Movement Logic, we're unpacking the claims made by Stacey Sims regarding women's exercise and nutrition, highlighting the…
- The Consistency Project
Breaking News: Woman Eats Two Bananas and Survives (Plus Other Nutrition Lies I Had to Unlearn)
This week, we’re sharing a conversation EC had recently with Mike Axler of the Simple Science podcast. In this wide-ranging episode, they’re talking about why…
- The Consistency Project
Does Fasting Really Decrease Inflammation? What the Research Actually Shows
We're discussing the relationship between fasting and inflammation, uncovering the nuances that often go overlooked. You’ll gain insights into how fasting…
- The Consistency Project
What is the Three Pillars Method (& Why Does it Work When Gimmicky Diets Fail)?
We're exploring the Three Pillars Method, a practical approach to nutrition that emphasizes quality foods, adequate protein, and caloric balance. You'll gain…
- The Consistency Project
Stop Obsessing Over Micronutrients: The Truth About Eating the Same Foods Most Days
We're discussing the practicality of eating the same foods daily and whether it's beneficial for your nutrition. You’ll learn how to simplify your dietary…
- The Consistency Project
76% of People Miss This About Exercise (And It's Not What You Think)
😊 GYMS: Sign up for the Next Challenge on the Three Pillars Method AppWe're discussing effective training strategies that prioritize effort over perfection…
- The Consistency Project
The Nutrition Book That Doesn't Oversell, Overcomplicate, or Overlook the Real Problem
😊 GYMS: Sign up for the Next Challenge on the Three Pillars Method AppWe're discussing the key takeaways from Kevin Hall's book, "Food Intelligence," which…
- The Consistency Project
Beat Anabolic Resistance: Train Hard, Eat 0.7 g/lb Protein, Win
😊 GYMS: Sign up for the Next Challenge on the Three Pillars Method AppWe're discussing anabolic resistance and its impact on muscle mass as we age. Gain…
- The Consistency Project
Animal vs. Plant Protein: Why Total Protein Beats the Hype
😊 GYMS: Sign up for the Next Challenge on the Three Pillars Method AppWe're exploring the debate over animal versus plant protein in building muscle and…
- The Consistency Project
The Mirror Method: Why Your Body Fat Percentage Doesn't Matter (But This Question Does)
We're discussing the importance of asking better questions related to health and fitness as a means to achieve more meaningful results. Gain insights into how…
- The Consistency Project
In the Media: Performance Snacks, Blood Sugar Walks, & Team Potato
Reviewing some recent headlines that came across our desk, we're talking about the benefits of Rice Krispies for endurance athletes, the impact of short walks…
- The Consistency Project
The One Answer That Solves Most Nutrition Questions (And Why I Repeat It So Much)
In this replay from EC’s recent appearance on the CrossFit Podcast, we're discussing the complexities of nutrition and how our pursuit of perfection can lead…
- The Consistency Project
"I Don't Care What Your Goals Are": The Counterintuitive Coaching Method That Works
Alongside Spencer Nix from the Behavior & Performance Research Institute, we're discussing a counterintuitive coaching method that focuses on behavior change…
- The Consistency Project
Eliminate This One Food Category, And Double Your Weight Loss (New Study)
We're discussing the impact of ultra-processed foods on weight loss and unpacking recent headlines suggesting that eliminating these foods can double your…
- The Consistency Project
The $400 Shot That Might Be Doing Nothing: Inside the Peptide Craze Sweeping Wellness
We're exploring the peptide craze sweeping the wellness industry and unpacking their potential benefits and risks. You’ll gain insights into popular peptides…