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. Support this podcast: https://podcasters.spotify.com/pod/show/theconsistencyproject/support
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The podcast that dives into the Street Parking program, community and lifestyle. Hosted by Miranda Alcaraz and Julian Alcaraz, featuring guest coaches, Street Parking members and more.
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on 10 Common Nutrition Myths: Produce, Potatoes, Plant Protein, & More
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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 wei…
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on Decoding Food Labels: Their Impact on Consumer Choices
23:19
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23:19
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 …
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Your Secret Weapon: Strength in Numbers
28:56
28:56
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28:56
The concept of accountability is nothing new to the Street Parking community. That being said, what does accountability look like when it surpasses the individual level? How does your individual accountability shift when you're not the only one aware of your goals?
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Unlocked 11: How and When to Level Up
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33:14
At Street Parking, our focus is on helping you build a consistent fitness habit. Once you've mastered the basics and are ready for a new challenge, it’s time to level up. But how do you know when to make the change and what steps to take? When to Level Up: Monitor Your Goals: If you consistently exceed the goal ranges in your workouts or excel in s…
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Meet Athena Perez Pt. 1
1:37:12
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on Sugar & Alzheimer's Risk: From Social Media to Scientific Evidence
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26:47
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 t…
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on Debunking Diet Culture, with Abby Langer
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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 eatin…
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on Anti-Nutrient Myths: Lectins, Oxalates, Phytoestrogens & More
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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…
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Research Review: on Muscle Strength, Vitamin D, & Resistance Training
27:43
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27:43
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 0…
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on Peter Attila’s “Outlive”: Which Longevity Hacks Work?
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29:49
We delve into Peter Attia's book 'Outlive' which focuses on the science and art of longevity. We discuss his concepts of Medicine 3.0, which aim to extend lifespan and health span and ensure that we live longer, healthier lives. We examine the four horsemen of chronic diseases—heart disease, cancer, neurodegenerative diseases, and type 2 diabetes—a…
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Hot Cakes: Nutrition Myths, Listening to Your Body, & Home Cooking
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30:21
We’re discussing three ideas this week, starting with a discussion of three common nutrition 'lies' and their implications. We then examine the peculiar diet and training strategies of ultramarathoner Courtney Dauwalter, questioning the role of intuition versus objective measurements. Lastly, we analyze a study on the surprisingly low number of hom…
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on the Magic Pill Myth: Understanding the Limitations of GLP-1 Weight Loss Drugs
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30:13
We return to the topic of the weight loss drug semaglutide, sold under brand names such as Wegovy and Ozempic. We explore who these drugs are suitable for, what to expect when starting this type of therapy, and how they fit into the broader context of health management. Expect to Learn: The indications and potential candidates for GLP-1 weight loss…
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on Consistency Amid Chaos: Maintaining Nutrition During Hectic Days w Molly Vollmer
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28:16
This week, Street Parking’s head of nutrition, Molly Vollmer, joins us to talk family meals and explore practical strategies for making healthy eating a seamless part of your daily routine. Expect to Learn: Practical meal prep hacks to streamline your weeknights Clever ways to introduce variety without sacrificing simplicity Strategies for involvin…
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Rapid Fire: on Somatotypes, DOMs, Hydrogen Water, & More
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33:07
In today's episode, we're diving into 10 listener questions that cover everything from the impact of cooling rice on its nutritional properties to the validity of somatotypes in determining diet plans. We'll also explore how paralysis affects metabolism, the influence of diet on muscle soreness, and much more. Get ready for a rapid-fire session whe…
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on Female-Specific Nutrition Protocols: A Closer Look at the Evidence for Athletes
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28:45
We turn a critical eye onto a recent position paper on the nutritional needs of female athletes, focusing specifically on the paper's recommendations for pre- and post-workout carbohydrate and protein intake. We dive deep into the evidence presented in the paper and discuss whether the recommendations are supported by the cited research. Expect to …
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on The Worried Well: Exploring the Roots of Health Anxiety
21:32
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21:32
In this episode, we delve into the realm of the "worried well" phenomenon, exploring the underlying reasons behind the obsession with various health metrics and practices. We'll unpack the allure of quantifiable data and the desire for immediate gratification, discussing how these factors contribute to the creation of health anxiety and compulsive …
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on Organic, Wild-Caught, & Grass-Fed: How Much Does Nutritional Quality Matter?
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29:16
In this episode, we dive into the world of food labels and marketing claims to uncover the truth about the nutritional value of various food sources. We examine the research and data behind grass-fed beef, pastured eggs, wild-caught salmon, and organic produce to determine whether these premium options are worth the extra cost and attention. By the…
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on a Netflix Doc Worth Watching: Examining "The Secrets of Your Gut”
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In this episode, we examine a new Netflix documentary about the secrets of gut health. We break down the key takeaways and discuss what the film did well and where it fell short. Expect to Learn: ✦ How the documentary explains the impact of diet on gut health ✦ The importance of diversity in fruit and vegetable consumption ✦ Why the film's stance o…
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on the Spectrum of Addictive Eating: From Occasional Overindulgence to Clinical Impairment
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49:59
In this episode, we dive deep into the science behind food addiction and explore why certain foods can be as addictive as drugs like nicotine or alcohol. Our guest, Ashley Gearhardt, is an expert in the field and shares fascinating insights into how the food industry has engineered products to hijack our brains' reward systems, leaving many people …
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on Balancing Principles & Personalization: A Nuanced Approach to Dietary Guidance (Medicine Redefined Replay)
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We're diving into the complex and nuanced world of nutrition with the hosts of the Medicine Redefined podcast. Get ready for a thought-provoking discussion that challenges conventional wisdom and explores the interplay between diet, lifestyle, and overall well-being. Expect to Learn: ✦ Why EC's principles-driven approach to nutrition remains steadf…
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Alan Aragon on Cutting Through the Noise, Bro Science, & Sex-Specific Nutrition Protocols
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51:24
We sit down with Alan Aragon, a renowned nutritionist, researcher, and author of “Flexible Dieting,” to explore the intricate world of nutrition, fitness, and performance. Aragon's wealth of knowledge and ability to cut through the noise make for an insightful discussion that challenges conventional wisdom and provides a fresh perspective on optimi…
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on Macro Myths: 5 Beliefs Keeping You Stuck
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25:06
This week, we dive into the world of macros, a popular dietary approach that involves tracking and hitting specific targets for protein, carbohydrates, and fat. While macros can be effective for some, we'll explore several common myths and misconceptions surrounding this method, shedding light on the potential pitfalls and limitations. Expect to Le…
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on Hacking Hunger: Understanding the Drivers of Appetite
22:07
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22:07
We’re talking about the complex reasons behind our eating habits, exploring the distinction between true hunger and appetite, as well as the role of cravings. We challenge common beliefs about blood sugar levels and insulin's impact on hunger, and highlight the surprising satiating power of foods like potatoes. Expect to Learn: ✦ The differences be…
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on the Stress Hormone: The Relationship Between Cortisol, HIIT, & Body Composition
27:58
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27:58
In this episode, we delve into the misconceptions surrounding cortisol, the so-called "stress hormone," and its relationship with weight gain, high-intensity workouts, and fasting. We aim to challenge the widespread belief that stress is always detrimental to our health by exploring how it can actually lead to improved body composition and resilien…
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Accountability: taking ownership of what you CAN control
1:00:29
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The focus now is ACCOUNTABILITY. No one is coming to save you. Your life is 100% your responsibility. At SP we believe in controlling what we can control - and we know that we are able to control a lot more than most people want to admit. We know that blaming others, our genetics, or our current circumstances for all of our problems is a waste of t…
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on the 4 Ways to Optimize Your Diet: A Practical Plan
28:01
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28:01
In this episode, we delve into the concept of diet optimization. We discuss different areas where you can experiment in pursuit of optimized health, weight, and performance. Our conversation covers a lot of ground, but it's grounded in the practical - offering tangible strategies you can apply to your own nutrition journey. Expect to Learn ✦ The th…
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on Dairy and Inflammation: Unraveling Common Misconceptions
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26:34
In this episode, we're diving deep into the topic of dairy and inflammation. We'll be discussing common misconceptions, scientific findings, and how dairy can affect different individuals. Whether you're a dairy lover or you've cut it out of your diet, this episode offers insightful perspectives on the topic. Expect to Learn ✦ The relationship betw…
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Rapid Fire: on 6,000 Calories a Day, Hydration, Gram Targets for Kids, & More
31:05
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31:05
This week, we're tackling a wide array of your questions, from the role of protein in muscle building to the science behind hydration and the effectiveness of popular products like Liquid IV. Expect to Learn ✦ The realities and challenges of consuming a high protein diet for muscle building ✦ The effectiveness of plant-based diets in providing esse…
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Headlines vs. Reality: on Multivitamins, BMI, & Alzheimer’s Prevention
23:49
23:49
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23:49
In this episode, we’re looking at the scientific reality behind some recent headlines. We’re talking about a range of topics, from cognitive decline and the potential role of multivitamins, the limitations of Body Mass Index (BMI) as a health metric, and the significance of bodybuilding supplements in preventing Alzheimer's. Expect to Learn: ✦ The …
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on Protein Distribution: New Research on Timing, Quantity, MPS, & Digestion
24:38
24:38
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24:38
In this episode, we're examining a recent study that challenges the conventional wisdom about protein intake for muscle growth. We explore the nuances of the research, discuss the limitations of existing studies, and delve into the implications of these new findings for our understanding of protein absorption and muscle protein synthesis. Expect to…
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on Ashwagandha: A Look into the Potential Health Benefits of Adaptogens
24:12
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24:12
In this episode, we delve into the world of adaptogens and take a closer look at ashwagandha, an evergreen shrub that's making waves for its supposed health benefits. We explore the results of various studies on its effects on anxiety, stress, sleep, and body composition, and discuss its potential mechanisms of action. We also discuss its popularit…
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on Understanding GMOs: Debunking Misconceptions & Exploring the Science
29:22
29:22
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29:22
We’re talking about genetically modified organisms, or GMOs, this week. We discuss what they are, the labeling requirements, their prevalence in crops, public perception, potential risks and benefits, and the regulations surrounding GMO development. Expect to Learn · What GMOs are and the science behind them · The prevalence of GMOs in our food sup…
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Suffer with Friends| Jess Schulz & Miranda Alcaraz
1:31:56
1:31:56
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on Nutrition Trends: Demystifying the World of Diets, w/ Miranda Alcaraz
1:07:06
1:07:06
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1:07:06
This week, we’re sharing a conversation EC had recently on the Street Parking podcast. Together with host Miranda Alcaraz, EC recounts her health journey, from her early days in CrossFit to her exploration of various diets and trends. They discuss the importance of understanding the principles of nutrition and how they can guide our dietary choices…
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The keys to approaching Street Parking workouts
42:32
42:32
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42:32
This week Miranda hops on to give some information about the Street Parking workouts and framework - to help you be as successful as possible with your workouts. Some of this info is a bit different than other CrossFit based programming you may have used (or still use). From the inception of SP, we have set out to create our own culture in certain …
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on Diet Freedom: Key Ideas from Alan Aragon’s “Flexible Dieting”
24:43
24:43
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24:43
We’re highlighting some of the key ideas from one of the few nutrition books worth reading, Alan Aragon’s “Flexible Dieting.” We talk about the concept of autonomy in nutrition, empowering individuals to choose what they need, and the importance of individualizing dietary control based on goals and preferences. EXPECT TO LEARN ✦ The role of autonom…
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on Fitness Essentialism: Moving from Complexity to Simplicity w/ Adrian Bozman
40:30
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40:30
We're sitting down with Adrian Bozman, competition director of the CrossFit Games and co-host of the Varied, Not Random podcast, to discuss the importance of fitness essentialism and minimalism. We explore how to simplify our approach to training and nutrition, focusing on the essential elements that truly matter. Expect to learn: ✦ The principles …
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Why 30 Days of #800gChallenge? | Street Parking Nutrition
19:14
19:14
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19:14
Molly and EC talk all things #800g Challenge!
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on Science vs Storytelling: Reviewing Netflix’s "You Are What You Eat"
25:16
25:16
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25:16
This week, we’re talking about Netflix’s new docuseries, “You Are What You Eat.” With a critical eye, we analyze the study that serves as the foundation for the series and unravel the complexities surrounding its findings. EXPECT TO ✦ Gain insight into the limitations of an eight-week study with a small sample size ✦ Explore the blurred lines betwe…
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2024 Vision for Street Parking Podcast
30:46
30:46
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30:46
In our latest podcast episode, Miranda dives into 2 of Street Parking's core values that will be the driving message and mission for the community in 2024: Growth Simple. Not Easy. Over the next few weeks we will be hearing more about these - as well as the other values that our team is excited to share with you.…
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on the Power of 800 Grams: Elevating Your Nutrition with Fruits & Vegetables
51:44
51:44
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51:44
We’re excited to dive into the topic of the #800gChallenge® in this episode. This week, we’re talking about the lessons learned from 6 years of running the challenge. We discuss its origins, the scientific research behind it, and the potential benefits of incorporating this habit into your daily routine. Expect to Learn: ✦ The background and ration…
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on Detox Diets: Hype, Harm, and Healthy Alternatives
49:32
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49:32
In this episode, we delve into the world of detox diets and explore why they are so popular, as well as why we should steer clear of them. We discuss the misconceptions surrounding detoxing and debunk some of the common claims made by the wellness industry. Expect to learn: ✦ The red flags to look out for when it comes to detox diets ✦ The truth ab…
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