The Consistency Project

Latest Episodes:

on Exercise as Medicine: Beyond Weight Loss & Muscle Gain Sep 11, 2024

Show notes

We’re talking about the profound impact of exercise on our overall health, extending beyond mere weight loss and muscle gain.

We explore the science behind myokines, the molecules released by contracting muscles, and their role in promoting well-being across various organs, including the brain and heart.

We also discuss the CDC's exercise guidelines and the nuanced idea of 'exercise as medicine,' weighing the potential benefits and limitations of this concept.

00:00 Welcome to The Consistency Project 00:27 The Profound Impact of Exercise on Health 03:51 Understanding Myokines and Their Role 10:22 Exercise Recommendations and Guidelines 14:34 Is Exercise Really Medicine?

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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 lives.

ABOUT US

📍 EC Synkowski is a Certified Nutrition Specialist® (CNS), a Licensed-Dietitian Nutritionist (LDN), and Certified CrossFit Level 4 Coach (CF-L4). She's the founder of OptimizeMe Nutrition and the creator of the #800gChallenge®. Find her on social media.

📍 Patrick Cummings is a long-time CrossFitter, writer, and podcaster. Find him on social media.

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on Realistic Dieting: The 5 Expectations Killing Your Progress Sep 04, 2024

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We’re exploring the crucial difference between dieting expectations and reality and discussing how unrealistic goals can hinder progress.

We break down five key areas where common misconceptions about caloric targets, the definition of a healthy diet, the nature of sustainable change, the speed of results, and the true path to progress can lead to failure.

00:00 Welcome to the Consistency Project Podcast

00:41 Expectations vs. Reality in Diets

02:11 Top 5 Expectations That Derail Progress

02:39 Caloric Targets and Diet Culture

09:37 Understanding a Healthy Diet

13:18 Sustainable Change Takes Time

18:56 The Reality of Seeing Results

24:28 The Path to Progress

28:58 Conclusion and Takeaways

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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 lives.

ABOUT US

📍 Patrick Cummings is a long-time CrossFitter, writer, and podcaster. Find him on social media.

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on Reversing Insulin Resistance: Science & Strategies Aug 28, 2024

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We explore insulin's complexities, including its role as a storage hormone and its often-overlooked functions beyond blood sugar management.

We discuss how insulin resistance develops, its potential health risks, and the mechanisms that can lead to this metabolic condition.

Finally, we explore strategies to reverse insulin resistance, including dietary adjustments, exercise, and medical interventions like metformin and GLP-1 medications.

00:00 Welcome to the Consistency Project Podcast

00:22 Understanding Insulin: The Basics

03:59 Insulin Resistance Explained

05:53 Causes and Consequences of Insulin Resistance

12:50 Diagnosing Insulin Sensitivity and Resistance

18:09 Reversing Insulin Resistance: Medications and Lifestyle

20:25 The Power of Diet and Exercise

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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 lives.

ABOUT US

📍 Patrick Cummings is a long-time CrossFitter, writer, and podcaster. Find him on social media.

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Setting You Up with a Forever Plan (Streamline Training Show Replay) Aug 21, 2024

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In this episode, we’re sharing a wide-ranging conversation EC had recently with Johnny Wilson of the Streamline Training Show.

We discuss a range of topics including Herman Ponser's book 'Burn' and how energy expenditure works, the #800gChallenge® for dietary improvement, and effective workout strategies for busy parents.

We also address the benefits of consistent exercise, practical nutrition advice for maintaining lifelong health, and methods for incorporating healthier eating habits in both adults and children.

Special attention is given to overcoming the challenges faced by those with restricted time and the noticeable lifestyle shifts that occur around middle age.

TIMECODE

00:00 Welcome to the Consistency Project Podcast

01:16 Discussion on Herman Ponser's Book 'Burn'

02:36 The Importance of Lean Muscle Mass

03:15 Non-Weight Benefits of Exercise

04:29 Creating a Caloric Deficit

07:19 The #800gChallenge®

09:49 Positive Identity Shift Through Nutrition

12:49 Mechanistic Benefits of Fruits and Vegetables

20:10 Navigating Nutrition Information Online

26:40 The Reality of Achieving Abs

27:05 Setting Realistic Fitness Goals

27:29 The Importance of Habit Formation

27:50 Challenges of Crash Dieting

29:49 Parenting and Nutrition

31:11 Encouraging Healthy Eating in Kids

34:30 Balancing Fitness with a Busy Life

42:30 The Resilience of the Human Body

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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 lives.

ABOUT US

📍 Patrick Cummings is a long-time CrossFitter, writer, and podcaster. Find him on social media.

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on 10 Common Nutrition Myths: Produce, Potatoes, Plant Protein, & More Aug 14, 2024

Show notes

We’re talking through an article from the New York Times titled '10 Nutrition Myths Experts Wish Would Die' this week.

We discuss prevalent misconceptions about nutrition, including the belief that fresh produce is always healthier than canned or frozen, the vilification of all fats, the oversimplification of calories in versus calories out for weight management, and more.

00:00 Welcome to the Consistency Project Podcast

01:16 Myth 1: Fresh Produce vs. Canned, Frozen, or Dried

05:51 Myth 2: All Fat is Bad

07:52 Myth 3: Calories In, Calories Out

09:47 Myth 4: Type 2 Diabetes and Fruit

12:44 Myth 5: Plant Milk vs. Dairy Milk

15:03 Myth 6: White Potatoes are Bad for You

16:53 Myth 7: Peanut Products for Children

18:12 Myth 8: Plant Protein is Incomplete

19:37 Myth 9: Soy and Breast Cancer Risk

20:22 Myth 10: Changing Nutrition Advice

23:13 Final Thoughts and Wrap-Up

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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 lives.

ABOUT US

📍 Patrick Cummings is a long-time CrossFitter, writer, and podcaster. Find him on social media.

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on Decoding Food Labels: Their Impact on Consumer Choices Aug 07, 2024

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This week, we’re talking about the often-overlooked yet critical topic of nutrition labeling.

We navigate through the complexities of front-of-package (FOP) labeling, including the merits and drawbacks of interpretive vs. nutrient-specific labels.

Driven by recent FDA proposals to update these labels, we explore their potential to reshape consumer behavior and ultimately improve public health.

Along the way, we discuss various systems in use globally and consider the nuanced challenges that come with implementing effective nutrition education and regulation.

00:00 Welcome to the Consistency Project Podcast

00:39 Introduction to Nutrition Labeling

02:50 Types of Front-of-Packaging Labels

10:36 Impact and Effectiveness of Labels

19:26 Broader Implications and Future Directions

22:11 Conclusion and Follow-Up

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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 lives.

ABOUT US

📍 Patrick Cummings is a long-time CrossFitter, writer, and podcaster. Find him on social media.

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on Sugar & Alzheimer's Risk: From Social Media to Scientific Evidence Jul 31, 2024

Show notes

We look into the nuances of a study connecting sugar intake with Alzheimer's disease, spurred by a listener's concern over a misleading social media post.

We clarify the actual findings of the study versus misquotes, discuss the implications of relative risk, and highlight the importance of interpreting nutrition studies accurately.

By dissecting the methodology and potential errors in such studies, we underscore the broader principle of maintaining a balanced diet and the significant, albeit small, impact diet can have on disease risk relative to other factors.

00:00 Welcome to the Consistency Project Podcast 00:37 Introduction to Today's Topic: Sugar and Alzheimer's 01:50 Breaking Down the Instagram Post 02:57 Analyzing the Study's Findings 06:21 Understanding Risk and Relative Risk 10:28 Critiquing the Study's Methodology 17:15 Key Takeaways and Practical Advice

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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 lives.

ABOUT US

📍 Patrick Cummings is a long-time CrossFitter, writer, and podcaster. Find him on social media.

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on Debunking Diet Culture, with Abby Langer Jul 24, 2024

Show notes

We’re joined this week by Abby Langer, a registered dietitian with 25 years of experience and the author of 'Good Food, Bad Diet.'

Abby discusses the pervasive and harmful impacts of diet culture, emphasizing the need to shift our core beliefs related to body image and worthiness. She outlines the differences between true hunger and emotional eating and offers practical advice for cultivating a healthy relationship with food. Abby also shares insights on approaching nutrition with children amidst diet culture and social media noise.

00:00 Welcome to The Consistency Project

00:36 Introduction to Abby Langer

01:52 Defining Diet Culture

04:18 Understanding Core Beliefs

07:12 Healthy Weight Loss vs. Diet Culture

10:40 The Concept of Comfortable Weight

14:10 Navigating Emotional Eating

18:40 Raising Kids in a Diet Culture World

24:27 Navigating Nutrition Information on Social Media

28:04 Conclusion and Farewell

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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 lives.

ABOUT US

📍 Patrick Cummings is a long-time CrossFitter, writer, and podcaster. Find him on social media.

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on Anti-Nutrient Myths: Lectins, Oxalates, Phytoestrogens & More Jul 17, 2024

Show notes

We’re exploring the science behind anti-nutrients, their roles in nutrition, and whether they are harmful or beneficial.

We discuss compounds such as lectins, oxalates, phytates, goitrogens, and phytoestrogens and examine their misconceptions.

We clarify how these substances interact with our bodies, the impact of cooking methods, and the relevance of current scientific research in dispelling fear-based nutrition myths.

00:00 Welcome to the Consistency Project Podcast

00:42 Introduction to Anti-Nutrients

03:24 Deep Dive into Lectins

10:04 Understanding Oxalates

17:06 Exploring Phytates

19:15 Goitrogens and Thyroid Health

21:09 Phytoestrogens and Their Impact

23:51 Navigating Nutrition Myths

28:48 Conclusion and Final Thoughts

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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 lives.

ABOUT US

📍 Patrick Cummings is a long-time CrossFitter, writer, and podcaster. Find him on social media.

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Research Review: on Muscle Strength, Vitamin D, & Resistance Training Jul 10, 2024

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We’re looking at three fascinating research studies on fitness this week.

We discuss the importance of maintaining muscle strength during periods of disuse, the impact of vitamin D on athletic performance, and the effectiveness of full-body versus split routine resistance training for fat loss.

TIMESTAMPS:

00:00 Welcome to The Consistency Project

00:41 Diving into Fitness Research

02:46 Understanding Muscle Disuse

12:04 Vitamin D and Athletic Performance

19:22 Resistance Training for Fat Loss

27:03 Final Thoughts and Takeaways

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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 lives.

ABOUT US

📍 Patrick Cummings is a long-time CrossFitter, writer, and podcaster. Find him on social media.

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