The Consistency Project
By EC Synkowski
Why Women Get Swindled: The Ugly Truth About Body Image in the Fitness Industry
We're discussing the impact of body image and societal pressures on women within the fitness industry this week with Aram Grigorian.
We examine how these factors contribute to unhealthy behaviors and promote misinformation, while emphasizing the importance of cultivating a healthy relationship with food and physical activity.
After you listen, you'll simplify your approach to fitness and nutrition by understanding that true health comes from balance and self-acceptance, rather than meeting unrealistic standards.
š Learn more about Aramās coaching summit
THE THREE PILLARS METHOD APP
š² Ready to develop a personalized nutrition plan that lasts? Go to ThreePillarsMethod.com for your 5-day free trial.
š„ There are also options for gyms, corporate wellness programs, and to work 1:1 with EC. Learn more here.
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
š EC Synkowski is a Certified Nutrition SpecialistĀ® (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 #800gChallengeĀ®. Find her on social media.
š Patrick Cummings is a long-time CrossFitter, kid's book writer, and podcaster. Find him on social media.
The Microplastic Mystery: Are These Tiny Particles Actually Harming You?
We're discussing microplastics and their pervasive presence in our environment, food, and water.
We explore their potential health risks and practical strategies to reduce exposure in your daily life.
After you listen, you'll understand the complexities surrounding microplastics and gain actionable insights to make informed choices about minimizing their impact on your health.
š Get full show notes
THE THREE PILLARS METHOD APP
š² Ready to develop a personalized nutrition plan that lasts? Go to ThreePillarsMethod.com for your 5-day free trial.
š„ There are also options for gyms, corporate wellness programs, and to work 1:1 with EC. Learn more here.
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
š EC Synkowski is a Certified Nutrition SpecialistĀ® (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 #800gChallengeĀ®. Find her on social media.
š Patrick Cummings is a long-time CrossFitter, kid's book writer, and podcaster. Find him on social media.
Five Minute Answers: Vegan Muscle Growth, Food Diversity, Blue Light Glasses, & More
We're answering your questions about the impact of various diets on muscle growth, the role of inflammation in exercise recovery, and the effectiveness of blue light glasses.
You'll gain insights into how vegan and omnivore diets compare in terms of muscle protein synthesis, and you'll learn about the potential trade-offs of using NSAIDs for pain management.
After you listen, you'll understand that the optimal approach to nutrition and recovery doesn't rely on strict rules, but rather on achieving balance and meeting your individual needs.
š Get full show notes
THE THREE PILLARS METHOD APP
š² Ready to develop a personalized nutrition plan that lasts? Go to ThreePillarsMethod.com for your 5-day free trial.
š„ There are also options for gyms, corporate wellness programs, and to work 1:1 with EC. Learn more here.
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
š EC Synkowski is a Certified Nutrition SpecialistĀ® (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 #800gChallengeĀ®. Find her on social media.
š Patrick Cummings is a long-time CrossFitter, kid's book writer, and podcaster. Find him on social media.
Why The Viral āSugar Dietā Isn't As Sweet As It Seems
We're explaining the viral āsugar dietā and its claims about rapid fat loss through high carbohydrate consumption.
You'll gain insights into the potential risks of such diets and the importance of long-term sustainability in nutrition.
After you listen, you'll understand why quick fixes often fall short and how focusing on balanced, enjoyable eating is key to lasting health.
š Get full show notes
THE THREE PILLARS METHOD APP
š² Ready to develop a personalized nutrition plan that lasts? Go to ThreePillarsMethod.com for your 5-day free trial.
š„ There are also options for gyms, corporate wellness programs, and to work 1:1 with EC. Learn more here.
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
š EC Synkowski is a Certified Nutrition SpecialistĀ® (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 #800gChallengeĀ®. Find her on social media.
š Patrick Cummings is a long-time CrossFitter, kid's book writer, and podcaster. Find him on social media.
Creatineās Brain Health Promises: A Science-Backed Reality Check
We're exploring the promising yet nuanced relationship between creatine and brain health.
Youāll gain insights into how creatine may influence cognitive function and mood, with research backing its potential benefits.
After you listen, you'll understand that while creatine shows some promise, the conclusive effects on brain health remain unclear.
š Get full show notes
THE THREE PILLARS METHOD APP
š² Ready to develop a personalized nutrition plan that lasts? Go to ThreePillarsMethod.com for your 5-day free trial.
š„ There are also options for gyms, corporate wellness programs, and to work 1:1 with EC. Learn more here.
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
š EC Synkowski is a Certified Nutrition SpecialistĀ® (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 #800gChallengeĀ®. Find her on social media.
š Patrick Cummings is a long-time CrossFitter, writer, and podcaster. Find him on social media.Full Disclaimer
Fasting vs. Calorie Counting: The Surprising Winner for Long-Term Results
We're exploring the contrasting approaches of fasting and calorie counting for achieving long-term health and weight loss results.
You'll gain insights into how both methods can impact your body composition and overall well-being, along with practical strategies for implementing them effectively.
After you listen, you'll understand that the key to success lies in finding a sustainable approach that balances your nutritional needs without overcomplicating your diet.
š Get full show notes
THE THREE PILLARS METHOD APP
š² Ready to develop a personalized nutrition plan that lasts? Go to ThreePillarsMethod.com for your 5-day free trial.
š„ There are also options for gyms, corporate wellness programs, and to work 1:1 with EC. Learn more here.
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
š EC Synkowski is a Certified Nutrition SpecialistĀ® (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 #800gChallengeĀ®. Find her on social media.
š Patrick Cummings is a long-time CrossFitter, writer, and podcaster. Find him on social media.
Joint Pain, Protein's Effect on Recovery, & Insulin Myths (Research Deep Dive)
We're unpacking some recent nutrition research, focusing on how dietary interventions can affect conditions like osteoarthritis, the role of protein in recovery, and why you should care more about the quantity of food you consume than just the quality or type of carbohydrates.
š Get full show notes
THE THREE PILLARS METHOD APP
š² Ready to develop a personalized nutrition plan that lasts? Go to ā ThreePillarsMethod.comā for your 5-day free trial.
š„ There are also options for gyms, corporate wellness programs, and to work 1:1 with EC. ā Learn more hereā .
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
š EC Synkowski is a Certified Nutrition SpecialistĀ® (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 #800gChallengeĀ®. Find her on social media.
š Patrick Cummings is a long-time CrossFitter, writer, and podcaster. Find him on social media.
Protein Supplements Decoded: Are EAAs, BCAAs, & Collagen Worth the Money?
We're unpacking the complexities of protein supplements, specifically essential amino acids, branched-chain amino acids, and collagen.
You'll gain insights into how these supplements compare to whole food sources and whether they're truly necessary for muscle growth and overall health.
After you listen, you'll understand the importance of meeting your protein needs through diet rather than relying on supplements.
š Get full show notes
š Sign up for ECās weekly bonus email
THE THREE PILLARS METHOD APP
š² Ready to develop a personalized nutrition plan that lasts? Go to ā ā ThreePillarsMethod.comā ā for your 5-day free trial.
š„ There are also options for gyms, corporate wellness programs, and to work 1:1 with EC. ā ā Learn more hereā ā .
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
š EC Synkowski is a Certified Nutrition SpecialistĀ® (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 #800gChallengeĀ®. Find her on social media.
š Patrick Cummings is a long-time CrossFitter, writer, and podcaster. Find him on social media.Full Disclaimer
Five Minute Answers: Weight Loss Set Points, GLP-1 Success, & Caffeine Limits
We're answering your questions this week, discussing the impact of meal frequency, the risks associated with carbonated beverages, and how GLP-1 medications affect satiety.
Gain insights into managing your caloric intake, understanding the relationship between food choices and health outcomes, and navigating common misconceptions about weight management.
š Get full show notes
š Sign up for ECās weekly bonus email
THE THREE PILLARS METHOD APP
š² Ready to develop a personalized nutrition plan that lasts? Go to ā ā ThreePillarsMethod.comā ā for your 5-day free trial.
š„ There are also options for gyms, corporate wellness programs, and to work 1:1 with EC. ā ā Learn more hereā ā .
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
š EC Synkowski is a Certified Nutrition SpecialistĀ® (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 #800gChallengeĀ®. Find her on social media.
š Patrick Cummings is a long-time CrossFitter, writer, and podcaster. Find him on social media.
10 Lessons from āUltra-Processed Peopleā: The Science Behind Our Modern Food Crisis
We're discussing the insights from the book "Ultra-Processed People" and exploring the impact of ultra-processed foods on our diets and health.
Gain a deeper understanding of how these foods are designed to drive excess consumption and affect satiety.
š Get full show notes
š Sign up for ECās weekly bonus email
THE THREE PILLARS METHOD APP
š² Ready to develop a personalized nutrition plan that lasts? Go to ā ā ThreePillarsMethod.comā ā for your 5-day free trial.
š„ There are also options for gyms, corporate wellness programs, and to work 1:1 with EC. ā ā Learn more hereā ā .
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
š EC Synkowski is a Certified Nutrition SpecialistĀ® (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 #800gChallengeĀ®. Find her on social media.
š Patrick Cummings is a long-time CrossFitter, writer, and podcaster. Find him on social media.
The 800 Gram Secret: Why Eating More Could Be Your Weight Loss Breakthrough
We're discussing the #800gChallengeĀ® and its practical approach to incorporating more fruits and vegetables into our diets. Youāll discover how this simple guideline can enhance your health, promote satiety, and potentially aid in weight loss without the stress of strict dieting.
š Follow Nicole on IG
š Sign up for ECās weekly bonus email
THE THREE PILLARS METHOD APP
š² Ready to develop a personalized nutrition plan that lasts? Go to ā ā ThreePillarsMethod.comā ā for your 5-day free trial.
š„ There are also options for gyms, corporate wellness programs, and to work 1:1 with EC. ā ā Learn more hereā ā .
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
š EC Synkowski is a Certified Nutrition SpecialistĀ® (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 #800gChallengeĀ®. Find her on social media.
š Patrick Cummings is a long-time CrossFitter, writer, and podcaster. Find him on social media.
5 Food Tracking Mistakes Even Nutrition Experts Make (And How to Fix Them)
We're talking through common food tracking mistakes that people make and how to avoid them.
Youāll learn practical strategies to improve your food logging habits, enhance your dietary accountability, and cultivate a more mindful relationship with your eating patterns.
š Get full show notes
š Sign up for ECās weekly bonus email
THE THREE PILLARS METHOD APP
š² Ready to develop a personalized nutrition plan that lasts? Go to ā ā ThreePillarsMethod.comā ā for your 5-day free trial.
š„ There are also options for gyms, corporate wellness programs, and to work 1:1 with EC. ā ā Learn more hereā ā .
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
š EC Synkowski is a Certified Nutrition SpecialistĀ® (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 #800gChallengeĀ®. Find her on social media.
š Patrick Cummings is a long-time CrossFitter, writer, and podcaster. Find him on social media.
Why 'Healthy' Food Labels Won't Fix Our Health Crisis
We're discussing the recent changes to the FDA's definition of what qualifies as "healthy" on food labels. Listen to learn how these regulations impact your food choices and the importance of understanding nutrient balance in your diet.
š Get full show notes
š Sign up for ECās weekly bonus email
THE THREE PILLARS METHOD APP
š² Ready to develop a personalized nutrition plan that lasts? Go to ā ā ThreePillarsMethod.comā ā for your 5-day free trial.
š„ There are also options for gyms, corporate wellness programs, and to work 1:1 with EC. ā ā Learn more hereā ā .
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
š EC Synkowski is a Certified Nutrition SpecialistĀ® (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 #800gChallengeĀ®. Find her on social media.
š Patrick Cummings is a long-time CrossFitter, writer, and podcaster. Find him on social media.Full Disclaimer
Five Minute Answers: Iron Supplements, Prunes, Body Fat Testing, & More
Your questions are back this week.
We're discussing essential insights on iron supplementation, the potential benefits of prunes for bone density, and the nuances of body fat testing.
š Get full show notes
š ā Download the Three Pillars Method appā
š Sign up for ECās weekly bonus email
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
š EC Synkowski is a Certified Nutrition SpecialistĀ® (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 #800gChallengeĀ®. Find her on social media.
š Patrick Cummings is a long-time CrossFitter, writer, and podcaster. Find him on social media.Full Disclaimer
The Freedom Paradox: How Fewer Food Choices Makes Nutrition Easier
We're unpacking how fewer food choices can simplify nutrition and improve overall health.
You'll gain insights into the importance of consistency over perfection in your eating habits and how to incorporate more fruits and vegetables into your diet without feeling restricted.
After you listen, you'll see how embracing simplicity is key to achieving lasting dietary success.
š ā Get the new Three Pillars appā
š Sign up for ECās weekly bonus email
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
š EC Synkowski is a Certified Nutrition SpecialistĀ® (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 #800gChallengeĀ®. Find her on social media.
š Patrick Cummings is a long-time CrossFitter, writer, and podcaster. Find him on social media.
Colostrum: Nature's First Superfood or Overhyped Trend?
We're unpacking the science and skepticism surrounding colostrum supplementation, exploring its potential health and performance benefits.
Youāll gain insights into the differences between human and bovine colostrum and how to evaluate supplement marketing claims critically.
After listening, you'll understand whether colostrum truly lives up to its health claims or is just another overhyped trend.
š Get full show notes
š ā Get the new Three Pillars appā
š Sign up for ECās weekly bonus email
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
š EC Synkowski is a Certified Nutrition SpecialistĀ® (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 #800gChallengeĀ®. Find her on social media.
š Patrick Cummings is a long-time CrossFitter, writer, and podcaster. Find him on social media.Full Disclaimer
The 3 Pillars App: Why EC Finally Built Her Own After Years of Post-It Notes
We're exploring the launch of EC's new app to support a sustainable nutrition journey.
You'll learn how this app simplifies meal tracking and accountability, helping you develop a long-term nutrition plan that fits your lifestyle.
š ā Get the new Three Pillars appā
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
š EC Synkowski is a Certified Nutrition SpecialistĀ® (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 #800gChallengeĀ®. Find her on social media.
š Patrick Cummings is a long-time CrossFitter, writer, and podcaster. Find him on social media.Full Disclaimer
The Lazy Person's Guide to Better Nutrition: No Restrictions Required
We're discussing the transformative #800gChallenge, which encourages you to eat more fruits and vegetables without restrictive rules.
You'll gain insights into how this simple approach can lead to increased energy, improved workout performance, and overall better health.
After you listen, you'll discover that focusing on adding nutritious foods rather than eliminating them can simplify your journey to better nutrition.
š Sign up for ECās weekly bonus email
š ā Get the new Three Pillars appā
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
š EC Synkowski is a Certified Nutrition SpecialistĀ® (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 #800gChallengeĀ®. Find her on social media.
š Patrick Cummings is a long-time CrossFitter, writer, and podcaster. Find him on social media.
The Great Nutrition Debate: Can You Really Replace Whole Foods with Supplements?
We're discussing the contentious debate between whole foods and supplements in nutrition.
We explore the practical implications of relying on whole foods for satiety, micronutrients, and overall health benefits, emphasizing the importance of real food in your diet.
After you listen, you'll understand why choosing whole foods over supplements can significantly enhance your health and well-being.
š Get full show notes
š ā Get the new Three Pillars appā
š Sign up for ECās weekly bonus email
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
š EC Synkowski is a Certified Nutrition SpecialistĀ® (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 #800gChallengeĀ®. Find her on social media.
š Patrick Cummings is a long-time CrossFitter, writer, and podcaster. Find him on social media.
Your Protein Powder Might Contain Lead - Here's Why You Shouldn't Panic
We're discussing recent headlines about red dye number three, heavy metals in protein powders, and updated alcohol recommendations.
Youāll gain insights into the health implications of these topics and learn how to make informed dietary choices.
After listening, you'll understand the importance of scrutinizing food additives and the real risks associated with common dietary practices.
š Get full show notes
š ā Get the new Three Pillars appā
š Sign up for ECās weekly bonus email
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
š EC Synkowski is a Certified Nutrition SpecialistĀ® (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 #800gChallengeĀ®. Find her on social media.
š Patrick Cummings is a long-time CrossFitter, writer, and podcaster. Find him on social media.
The Inflammation Solution Nobody's Selling (Because It's Too Simple)
We're discussing the role of inflammation in health and how lifestyle choices such as exercise, diet, and sleep can effectively manage it.
Youāll gain insights into how regular exercise acts as an anti-inflammatory agent and the truth about dairy's effect on inflammation.
After listening, you'll understand that simple, evidence-based strategies can significantly reduce inflammation and enhance overall well-being.
š Get full show notes
š ā Get the new Three Pillars appā
š Sign up for ECās weekly bonus email
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
š EC Synkowski is a Certified Nutrition SpecialistĀ® (CNS), a Licensed-Dietitian Nutritionist (LDN), and Certified CrossFit Level 4 Coach (CF-L4). She's the founder ofOptimizeMe Nutrition and the creator of the#800gChallengeĀ®. Find her onsocial media.
š Patrick Cummings is a long-time CrossFitter,writer, and podcaster. Find him onsocial media.
The War on Cancer Isn't Lost - It's Just More Complicated Than Your Instagram Feed
We're discussing the complexities of cancer treatment and the misconceptions surrounding it with Dr. Joey Zundell this week.
We explore how understanding the unique biological variations of cancer can empower you to make informed decisions about dietary and therapeutic interventions.
After you listen, you'll understand the importance of focusing on fundamental health practicesālike nutrition and exerciseāover quick fixes and fads in cancer care.
š Get full show notes
š Get the new Three Pillars app
š Sign up for ECās weekly bonus email
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
š EC Synkowski is a Certified Nutrition SpecialistĀ® (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 #800gChallengeĀ®. Find her on social media.
š Patrick Cummings is a long-time CrossFitter, writer, and podcaster. Find him on social media.Full Disclaimer
The 3,500 Calorie Reality: Why Competitive Athletes Need Processed Foods
We're sharing a conversation EC had recently on the Masters in Motion podcast. In it, they discuss the essential nutritional needs of competitive athletes and the role of processed foods in their diets.
Youāll gain insights into balancing whole foods with convenient options to meet your caloric and performance goals.
After you listen, you'll understand that nutrition can be simplified to a few key components, making it easier to fuel your body effectively. š Sign up for ECās weekly bonus email
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
š EC Synkowski is a Certified Nutrition SpecialistĀ® (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 #800gChallengeĀ®. Find her on social media.
š Patrick Cummings is a long-time CrossFitter, writer, and podcaster. Find him on social media. Full Disclaimer
The Truth About Rest Days: Are You Making These Progress-Killing Mistakes?
We're discussing the importance of rest days in training and how they can impact your performance.
You'll gain insights into determining the right balance between training and recovery and the signs that indicate when you might need more rest.
After a listen, you'll understand that finding the optimal approach to rest is essential for achieving your fitness goals and preventing plateaus.
š Get full show notes
š Sign up for ECās weekly bonus email
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
š EC Synkowski is a Certified Nutrition SpecialistĀ® (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 #800gChallengeĀ®. Find her on social media.
š Patrick Cummings is a long-time CrossFitter, writer, and podcaster. Find him on social media. Full Disclaimer
Stop Blaming Seed Oils: The Real Factors Behind Rising Colon Cancer Rates
We're discussing the potential link between seed oils and rising colon cancer rates. We explore the complexities of dietary fats and the importance of focusing on whole, unprocessed foods to improve health outcomes.
After you listen, you'll understand that while seed oils are often blamed, the real factors influencing colon cancer risk are more related to overall diet and lifestyle choices. š Get full show notes
š Sign up for ECās weekly bonus email
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
š EC Synkowski is a Certified Nutrition SpecialistĀ® (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 #800gChallengeĀ®. Find her on social media. š Patrick Cummings is a long-time CrossFitter, writer, and podcaster. Find him on social media. Full Disclaimer
Stop Overcomplicating Your Nutrition in 2025 (Ageless Athlete Replay)
In this episode, we share EC's recent conversation on the Ageless Athlete podcast about simplifying nutrition and adding more fruits and vegetables to our diets.
You'll discover practical strategies for building a balanced, healthy lifestyle ā without the pressure of being perfect.
Through these insights, you'll develop a sustainable approach to nutrition that naturally fits your daily life.
š Sign up for ECās weekly bonus email
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
š EC Synkowski is a Certified Nutrition SpecialistĀ® (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 #800gChallengeĀ®. Find her on social media.
š Patrick Cummings is a long-time CrossFitter, writer, and podcaster. Find him on social media.
on Fueling Your Workouts: Do You Really Need Special Nutrition?
Today we explore key strategies for fueling your workouts effectively.
You'll learn when and how to optimize your nutrition for health and performance ā whether you're doing CrossFit or training for more intense endeavors.
These principles will help you build balanced eating habits and improve the results you get from your time in the gym.
š Get full show notes
š Sign up for ECās weekly bonus email
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
š EC Synkowski is a Certified Nutrition SpecialistĀ® (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 #800gChallengeĀ®. Find her on social media.
š Patrick Cummings is a long-time CrossFitter, writer, and podcaster. Find him on social media.
on Eating More to Lose Weight: Fact or Fiction?
We're unpacking common misconceptions about calories, metabolism, and weight loss this week.
Youāll gain insights into how to sustainably cut calories without falling for diet myths, and you'll discover practical strategies to achieve your health goals.
By understanding these concepts, you'll cultivate a balanced approach to nutrition that leads to lasting results.
š Get full show notes
š Sign up for ECās weekly bonus email
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
š EC Synkowski is a Certified Nutrition SpecialistĀ® (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 #800gChallengeĀ®. Find her on social media.
š Patrick Cummings is a long-time CrossFitter, writer, and podcaster. Find him on social media.
on āGood Energyā & the Overcomplication of Wellness
In this episode, we explore the key concepts from Dr. Casey Means's book "Good Energy" and examine its insights on metabolic health.
Instead of chasing the latest trends, we focus on the fundamental factors that truly matter for health.
Through simple and clear guidance, you'll learn how to make well-informed decisions for improving your overall well-being.
š Get full show notes
š Sign up for ECās weekly bonus email
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
š EC Synkowski is a Certified Nutrition SpecialistĀ® (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 #800gChallengeĀ®. Find her on social media.
š Patrick Cummings is a long-time CrossFitter, writer, and podcaster. Find him on social media.
on Training vs. Protein: The Surprising Findings for Aging Women
We're exploring the impact of protein intake and resistance training on postmenopausal women.
You'll gain insights into how these factors influence muscle mass and body composition, challenging common beliefs about protein requirements.
By understanding these findings, you'll be empowered to make informed decisions about your nutrition and fitness strategy for better overall health.
š Get full show notes
š Sign up for ECās weekly bonus email
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
š EC Synkowski is a Certified Nutrition SpecialistĀ® (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 #800gChallengeĀ®. Find her on social media.
š Patrick Cummings is a long-time CrossFitter, writer, and podcaster. Find him on social media.
on Natural & Artificial Sweeteners: Are They Safe?
We're exploring the safety and health effects of natural and artificial sweeteners. You'll gain insights into their approval processes, common myths, and the latest scientific research. By understanding these aspects, you'll be better equipped to make informed choices about sweeteners in your diet.
š Get full show notes
š Sign up for ECās weekly bonus email
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
š EC Synkowski is a Certified Nutrition SpecialistĀ® (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 #800gChallengeĀ®. Find her on social media.
š Patrick Cummings is a long-time CrossFitter, writer, and podcaster. Find him on social media.
on the Trade-Off for Simple Nutrition (Coaching Call)
We're talking about the importance of maintaining nutritional habits amidst life's challenges, especially when traveling or managing a busy lifestyle.
You'll learn practical strategies for simplifying meal prep and creating sustainable routines.
By listening, you'll cultivate balance in your nutrition and learn how to navigate food choices while keeping your health goals in sight.
š Get The ABCs of Being Happy & Healthy
š Sign up for ECās weekly bonus email
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
š EC Synkowski is a Certified Nutrition SpecialistĀ® (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 #800gChallengeĀ®. Find her on social media.
š Patrick Cummings is a long-time CrossFitter, writer, and podcaster. Find him on social media.
on Protein, Satiety, & Diet Satisfaction
We're exploring the critical role of protein in enhancing satiety and diet satisfaction. Youāll gain insights into how different factors influence your feeling of fullness and learn practical strategies to optimize your protein intake for better health outcomes. Ultimately, you'll cultivate a balanced approach to nutrition that allows for flexibility and enjoyment in your diet.
š Get full show notes
š Sign up for ECās weekly bonus email
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
š EC Synkowski is a Certified Nutrition SpecialistĀ® (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 #800gChallengeĀ®. Find her on social media.
š Patrick Cummings is a long-time CrossFitter, writer, and podcaster. Find him on social media.
in the Media: Inflammation, Expiration Dates, & the Dirt Diet
We're discussing the impact of diet on inflammation and the confusion surrounding food labeling. You'll gain insights into how maintaining a healthy weight can be more effective for reducing inflammation than focusing on specific foods. You'll also learn about the bizarre new trend of eating dirt and why it may not be the solution to your health goals (shocking, we know).
š Get full show notes
š Sign up for ECās weekly bonus email
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
š EC Synkowski is a Certified Nutrition SpecialistĀ® (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 #800gChallengeĀ®. Find her on social media.
š Patrick Cummings is a long-time CrossFitter, writer, and podcaster. Find him on social media.
on CNS Fatigue & Heavy Lifting: A Look at the Science
We explore central nervous system (CNS) fatigue, focusing on its role in heavy lifting and strength training.
Inspired by a listener's question, we delve into the nature of CNS fatigue, its common misinterpretations in gym culture, and what scientific research reveals about it.
We clarify the distinctions between CNS fatigue, peripheral nervous system (PNS) fatigue, and mental fatigue, debunking prevalent myths and highlighting the true factors affecting gym performance.
00:00 Welcome to the Consistency Project Podcast
01:02 Listener Question on CNS Fatigue
04:19 Research Insights on CNS Fatigue
06:51 Understanding Muscle and Mental Fatigue
12:20 Takeaways and Final Thoughts
š Get full show notes
š Sign up for ECās weekly bonus email
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
š EC Synkowski is a Certified Nutrition SpecialistĀ® (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 #800gChallengeĀ®. Find her on social media.
š Patrick Cummings is a long-time CrossFitter, writer, and podcaster. Find him on social media.
on Having More Energy: Why the #800gChallengeĀ® Might be Your Unlock
Weāre exploring the connection between nutrition and energy levels, particularly focusing on physiologic fatigue and athletic performance.
We discuss the science behind the #800gChallengeĀ®, which emphasizes the consumption of fruits and vegetables to enhance micronutrient intake.
By delving into studies that correlate high-quality nutrition with improved performance in both daily life and demanding environments like Special Forces selection, we uncover the benefits of a varied, nutrient-dense diet.
00:00 Welcome to the Consistency Project Podcast
00:40 The #800gChallengeĀ® and Its Benefits
02:39 Understanding Different Types of Fatigue
05:23 Role of Micronutrients in Energy Production
07:36 Impact of Processed Foods on Micronutrient Intake
09:36 Nutritional Breakdown of Popular Fruits and Vegetables
10:17 Micronutrient Contributions and Daily Allowance
11:55 Impact of Diet on Performance
12:45 Special Forces Study on Diet and Fitness
14:57 The Role of Nitrates and Other Compounds
16:23 Challenges in Nutritional Research
17:30 Broad Guidelines vs. Specific Nutrients
š Get full show notes
š Sign up for ECās weekly bonus email
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
š EC Synkowski is a Certified Nutrition SpecialistĀ® (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 #800gChallengeĀ®. Find her on social media.
š Patrick Cummings is a long-time CrossFitter, writer, and podcaster. Find him on social media.
on Personalized Diets & Processed Foods (Two Peas in a Podcast Rebroadcast)
We share a conversation EC had recently with the folks at the Two Peas in a Podcast. They discuss the true essence of a diet and the distinction between attention-driven and accuracy-driven nutrition information.
Key topics include the importance of macronutrients and micronutrients, healthy body fat percentages, portion sizes, the pitfalls of processed foods, the significance of whole foods, and much more.
00:00 Welcome to the Consistency Project Podcast 00:59 Defining Diet and Nutrition 04:14 The Attention Economy vs. Accuracy in Nutrition 05:30 Understanding Macronutrients and Micronutrients 10:15 The #800gChallengeĀ® 17:07 Portion Sizes and Restaurant Meals 18:45 The Role of Profit in Nutrition and Diets 22:00 Making Healthy Choices Easy 22:41 Challenges with Processed Foods 24:27 Strategies for Sustainable Eating 26:53 Rethinking Elimination Diets 28:28 Balancing Nutrition and Mental Health 33:50 Identifying Ideal Body Weight 37:24 The Role of Supplements 40:35 Bridging the Gap Between Doctors and Nutritionists
š Sign up for ECās weekly bonus email
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
š EC Synkowski is a Certified Nutrition SpecialistĀ® (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 #800gChallengeĀ®. Find her on social media.
š Patrick Cummings is a long-time CrossFitter, writer, and podcaster. Find him on social media.
Quick Bites: Running Speed, Heart Rate Training, & Fat Spot Reduction
Your fitness questions are back! This week, we explore weight loss strategies for active individuals, particularly focusing on balancing caloric intake with training for optimal performance. We discuss techniques to improve running speed and examine the benefits and limitations of heart rate zone training in achieving fitness goals.
Lastly, we delve into recent research on fat spot reduction and its practical implications, highlighting the significance of a caloric deficit in achieving desired body composition.
00:00 Welcome to the Consistency Project Podcast
01:08 Weight Loss Strategies for Active Individuals
05:36 Improving Running Speed: Tips and Techniques
09:32 Understanding Heart Rate Zone Training
13:15 VO2 Max: Accuracy and Training Methods
18:24 The Truth About Fat Spot Reduction
24:45 How to Submit Your Questions
š Get full show notes
š Sign up for ECās weekly bonus email
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
š EC Synkowski is a Certified Nutrition SpecialistĀ® (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 #800gChallengeĀ®. Find her on social media.
š Patrick Cummings is a long-time CrossFitter, writer, and podcaster. Find him on social media.
Quick Bites: Weightlifting Progression, Fitness for Mid-40s Women, & Electrolyte Supplementation
This week, weāre jumping back into your fitness-focused questions.
We cover balancing exercise types (strength, cardio, HIIT) in weekly routines and sprint interval training benefits. We discuss progressive overload in weightlifting for mid-life women, optimal workouts for women in their 40s, and practical considerations for electrolyte supplementation.
00:00 Welcome to the Consistency Project Podcast
01:33 Balancing Exercise Types
08:46 Weightlifting Progression Tips
15:11 Exercise Adjustments for Perimenopause and Menopause
18:52 Best Exercise Forms for Mid-Forties Women
21:30 Electrolyte Supplementation Necessity
š Get full show notes
š Sign up for ECās weekly bonus email
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
š EC Synkowski is a Certified Nutrition SpecialistĀ® (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 #800gChallengeĀ®. Find her on social media.
š Patrick Cummings is a long-time CrossFitter, writer, and podcaster. Find him on social media.
In the Media: New Effective Diet, Faulty Blue Zone Data, & Superior Protein Bar
This episode delves into the complexities of nutrition headlines and media coverage. We begin by dissecting a sensational diet study headline, revealing the principles behind its seemingly remarkable claims, and comparing them with ECās Lazy MacrosĀ®.
The discussion transitions into a critique of the validity of Blue Zone data for human longevity, spurred by insights from an Ig Nobel Prize winner.
Finally, we examine the marketing and nutritional profile of the heavily hyped David protein bar, scrutinizing its claims of perfection in the protein realm.
TIMECODE:
00:00 Welcome to the Consistency Project Podcast
05:29 Comparing iDip & Lazy MacrosĀ®
11:56 Debunking Blue Zone Longevity Myths
18:44 The Hype Around the David Protein Bar
š Get full show notes
š Sign up for ECās weekly bonus email
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
š EC Synkowski is a Certified Nutrition SpecialistĀ® (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 #800gChallengeĀ®. Find her on social media.
š Patrick Cummings is a long-time CrossFitter, writer, and podcaster. Find him on social media.
Research Review: Challenging the 1g/lb Protein Prescription
We examine three studies on protein intake: one on resistance-trained men showing no significant impact on lean mass or strength; another on older adults indicating dose and timing don't affect muscle mass; and a third on overweight individuals during caloric deficits, emphasizing resistance training's importance.
00:00 Welcome to the Consistency Project Podcast
01:36 Study 1: Protein Intake in Resistance-Trained Individuals
11:37 Study 2: Protein Supplementation in Older Adults
16:45 Study 3: Protein Intake During Caloric Deficits
22:55 Final Thoughts and Takeaways
24:59 Closing Remarks
š Get full show notes
š Sign up for ECās weekly bonus email
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
š EC Synkowski is a Certified Nutrition SpecialistĀ® (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 #800gChallengeĀ®. Find her on social media.
š Patrick Cummings is a long-time CrossFitter, writer, and podcaster. Find him on social media.
on Getting Away from the Metronome of Dieting (SimplyFit Rebroadcast)
Weāre sharing a conversation EC had recently with Dr Doriana of the Simply Fit Podcast. They cover a range of topics, including the #800gChallengeĀ®, the importance of exercise, nutrition myths, and the impact of sleep on health.
They emphasize practical, sustainable approaches to nutrition and fitness, providing actionable advice for maintaining a healthy lifestyle without restrictive diets.
00:00 Welcome to the Consistency Project Podcast
00:40 Introduction to Dr. Doriana and Simply Fit Podcast
01:39 The 800 Gram Challenge Explained
03:33 Changing Mindsets Around Food and Dieting
07:34 Dealing with Food Boredom and Simple Eating
12:02 Healthy Eating on the Go
16:58 Debunking Nutrition and Fitness Myths
20:31 Creatine and Protein: What You Need to Know
25:42 Simple and Effective Health Tips
28:02 Closing Remarks and How to Stay Connected
š Sign up for ECās weekly bonus email
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
š EC Synkowski is a Certified Nutrition SpecialistĀ® (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 #800gChallengeĀ®. Find her on social media.
š Patrick Cummings is a long-time CrossFitter, writer, and podcaster. Find him on social media.
on Exercise as Medicine: Beyond Weight Loss & Muscle Gain
Weāre 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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š Sign up for ECās weekly bonus email
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
š EC Synkowski is a Certified Nutrition SpecialistĀ® (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 #800gChallengeĀ®. Find her on social media.
š Patrick Cummings is a long-time CrossFitter, writer, and podcaster. Find him on social media.
on Realistic Dieting: The 5 Expectations Killing Your Progress
Weāre 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
š Get full show notes
š Sign up for ECās weekly bonus email
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
š EC Synkowski is a Certified Nutrition SpecialistĀ® (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 #800gChallengeĀ®. Find her on social media.
š Patrick Cummings is a long-time CrossFitter, writer, and podcaster. Find him on social media.
on Reversing Insulin Resistance: Science & Strategies
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
š Get full show notes
š Sign up for ECās weekly bonus email
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
š EC Synkowski is a Certified Nutrition SpecialistĀ® (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 #800gChallengeĀ®. Find her on social media.
š Patrick Cummings is a long-time CrossFitter, writer, and podcaster. Find him on social media.
Setting You Up with a Forever Plan (Streamline Training Show Replay)
In this episode, weāre 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 #800gChallengeĀ® 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 #800gChallengeĀ®
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
š Get Johnnyās staple Meal Ideas for busy parents
š Sign up for ECās weekly bonus email
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
š EC Synkowski is a Certified Nutrition SpecialistĀ® (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 #800gChallengeĀ®. Find her on social media.
š Patrick Cummings is a long-time CrossFitter, writer, and podcaster. Find him on social media.
on 10 Common Nutrition Myths: Produce, Potatoes, Plant Protein, & More
Weāre 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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š Sign up for ECās weekly bonus email
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
š EC Synkowski is a Certified Nutrition SpecialistĀ® (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 #800gChallengeĀ®. Find her on social media.
š Patrick Cummings is a long-time CrossFitter, writer, and podcaster. Find him on social media.
on Decoding Food Labels: Their Impact on Consumer Choices
This week, weāre 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
š Get full show notes
š Sign up for ECās weekly bonus email
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
š EC Synkowski is a Certified Nutrition SpecialistĀ® (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 #800gChallengeĀ®. Find her on social media.
š Patrick Cummings is a long-time CrossFitter, writer, and podcaster. Find him on social media.
on Sugar & Alzheimer's Risk: From Social Media to Scientific Evidence
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
š Get full show notes
š Sign up for ECās weekly bonus email
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
š EC Synkowski is a Certified Nutrition SpecialistĀ® (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 #800gChallengeĀ®. Find her on social media.
š Patrick Cummings is a long-time CrossFitter, writer, and podcaster. Find him on social media.
on Debunking Diet Culture, with Abby Langer
Weāre 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
š Sign up for ECās weekly bonus email
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
š EC Synkowski is a Certified Nutrition SpecialistĀ® (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 #800gChallengeĀ®. Find her on social media.
š Patrick Cummings is a long-time CrossFitter, writer, and podcaster. Find him on social media.