Team, if you haven't yet, head on over to 3PillersMethod.com to start a five-day free trial on my app.

This is where you can go through the entire Three Pillars Method process to develop your own personalized nutrition plan for those weight, health, and fitness goals. That's 3Pillers Method.com, and the link is in the show notes. Let's get into the show. Hello and welcome to the Consistency Project podcast. My

name is Patrick Cummings. As always, I'm here with E.C. Sankowski. Every week on the show, we aim to simplify the science of nutrition, health, and fitness, cutting through the noise to focus on the principles and practices that will help you perform better, feel better, and live better. Thank you so much for tuning into the show. Hello, EC. Good to see you. Hey there. How are you? Fantastic. We're going to do a little research review this time, which is when, actually, I'm going to, instead of assuming, how do you come across these research studies that you feel like are worth talking about? Is it a, you get a number of emails every week? What do you do to actually select these?

Yeah, I have alerts set up on PubMed for weekly dump or index of things related to nutrition that are also human studies.

Yep.

Okay.

And so I try to review them weekly.

I will say with the app that came out that got tossed to the side for a bit. But yeah, I try to review them weekly. And then, you know, I probably, typically each week there's probably about 100, 130 to look through. And I just kind of look through titles and stuff that I think are interesting to the group. And I probably open 10% of those or so and kind of look at what they did and look at the end outcomes.

And I think there's a lot of stuff that I do that with where the outcomes related to my

recommendations, but it doesn't really change my recommendations. So it kind of is like another,

I don't know, another line of reasoning that I use to make my recommendations. And so sometimes I'm like, yeah, this would be interesting for people just because it doesn't necessarily change my opinion. It's still related to how do I come to that conclusion, right? So that's sort of the idea here is oftentimes maybe we don't need a whole podcast on it, probably because we've had one on it, but maybe it adds just more evidence for topics that people care

about. Yeah. Do you remember the last time you read one and it really changed your mind about

something or her? Is that maybe hasn't happened, given the amount of work you do to kind of figure

these things out in the first place? Yeah, hasn't happened a ton. I'd have to think about that

in the sense of did something really change, change my opinion, which, you know, I have to be careful

of that, right? Because you don't want to just be like, oh, I'm finding the stuff that falls in line with

what I believe versus not. But I think nutrition really has these basic requirements. And then

once you understand that that's what we need from a physiological point of view, then you start to

see how the different diets and the different plans either fall into that or do not, right?

Yep. Yeah. Got it. Okay. So we got three different papers we're going to look at today. One about

diet and osteoarthritis, one about protein intake and recovery.

And the third and final will be carbohydrate insulin model and glycemic response to food.

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