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The Consistency Project

The Consistency Project

By OptimizeMe Nutrition
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 OptimizeMe Nutrition.
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on Collagen as a Supplement

The Consistency Project

on Collagen as a Supplement

The Consistency Project

1x
on Collagen as a Supplement
What is collagen, and why is it such a popular supplement? Those are the questions we're looking at, talking through whether it counts toward our daily protein intake, how the science stacks up against the marketing, why I take it, and more. Subscribe on Spotify for even more! Find us on Social: EC | Patrick 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. Become a paid subscriber on Apple Podcasts and Spotify to access more! About EC EC Synkowski is a CrossFit Level 4 Coach, and has earned an M.S. in Human Nutrition and Functional Medicine. She's the founder of OptimizeMe Nutrition and the creator of the #800gChallenge®. About Patrick The Consistency Project is produced and co-hosted by Patrick Cummings, a long-time CrossFitter, podcaster, and brand coach to gym owners & entrepreneurs. Disclaimer: The information is being provided to you for educational and informational purposes only. It is to educate you about general nutrition practices and as a self-help tool for your own use. It is not meant to substitute for the advice provided by a medical professional. You should not use the information contained herein for diagnosing or treating a health problem or disease. This information is to be used at your own risk based on your own judgment. Click for full disclaimer.
26:18
June 9, 2021
Research Review: Animal vs. Plant Protein for Lean Mass and Muscle Strength
This short, subscriber-only episode reviews a recent article on animal versus plant protein for lean mass and muscle strength. Find out what the authors concluded and my takeaways for diet application. The article is "Animal Protein versus Plant Protein in Supporting Lean Mass and Muscle Strength: A Systematic Review and Meta-Analysis of Randomized Controlled Trials" by Lim et al., 2021. If you missed the full podcast on Animal vs. Plant-Based, check it out on the web here, or just scroll through the Consistency Project feed to find it. (We published it on April 29, 2021.)
10:51
June 3, 2021
on Beta-Alanine and Belief
Is beta-alanine a performance enhancer? After Mat Fraser went on Joe Rogan's podcast, sales of it skyrocketed due to his emphatic endorsement. So we're looking at what it is, whether I recommend it, the placebo effect, and more! Find us on Social: EC | Patrick 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. Become a paid subscriber on Apple Podcasts and Spotify to access more! ABOUT EC EC Synkowski is a CrossFit Level 4 Coach and has earned an M.S. in Human Nutrition and Functional Medicine. She's the founder of OptimizeMe Nutrition and the creator of the #800gChallenge®. ABOUT PATRICK The Consistency Project is produced and co-hosted by Patrick Cummings, a long-time CrossFitter, podcaster, and brand coach to gym owners & entrepreneurs. Disclaimer: The information is being provided to you for educational and informational purposes only. It is to educate you about general nutrition practices and as a self-help tool for your own use. It is not meant to substitute for the advice provided by a medical professional. You should not use the information contained herein for diagnosing or treating a health problem or disease. This information is to be used at your own risk based on your own judgment. Click for full disclaimer.
27:35
June 2, 2021
on Nutrition Coaches, Certs, and Credentials
>> Get the episode by subscribing here. Get the episode by subscribing here.
37:32
May 26, 2021
Quick Bites #05
We're returning to your questions this week, talking about helping folks who are susceptible to falling for fad diets, living in an environment we don't have much control over, dealing with arthritis, and more! Find us on Social: EC | Patrick 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. Join Us! Ready to take action & take your consistency to the next level? Join us on the leaderboard! About EC EC Synkowski is a CrossFit Level 4 Coach, and has earned an M.S. in Human Nutrition and Functional Medicine. She's the founder of OptimizeMe Nutrition and the creator of the #800gChallenge®. About Patrick The Consistency Project is produced and co-hosted by Patrick Cummings, a long-time CrossFitter, podcaster, and brand coach to gym owners & entrepreneurs. Disclaimer: The information is being provided to you for educational and informational purposes only. It is to educate you about general nutrition practices and as a self-help tool for your own use. It is not meant to substitute for the advice provided by a medical professional. You should not use the information contained herein for diagnosing or treating a health problem or disease. This information is to be used at your own risk based on your own judgment. Click for full disclaimer.
27:14
May 19, 2021
on the Carnivore Diet and Mainstream Diet Books
Should we be eating like a carnivore? We're breaking down why some say we should. Along the way, we talk about why I recommend so few mainstream diet books, plant toxicity, and why the plural of anecdote is not data.
40:10
May 12, 2021
on Plant-Based vs Animal-Based
Is plant-based a better diet than animal-based, and what do those classifications even mean? Those are the questions we're unpacking today, looking at each through the lens of nutrient density, evolution, and bioavailability.
27:51
April 29, 2021
Quick Bites #04
Your questions are back in the spotlight this episode. We're talking about fat intake for improving performance, how shift workers can utilize the #800gChallenge, bone health, and why weighing and measuring is so important.
42:55
April 19, 2021
on Intuitive Eating
What does the practice of "intuitive eating" get right and where does it go off the rails? We're looking at the 10 principles that underpin the philosophy, emotional eating, why bad diets don't make all diets bad, and more.
35:08
April 9, 2021
on Weight, Health, and Worth
What is the Health At Every Size movement, what do they get right, and what do they get wrong? We're talking about weight being a poor proxy for worth, why health is multi-factorial, how much weight loss is a choice, and more.
24:11
March 30, 2021
on Reverse Dieting
Can we overfeed our system and force our metabolism to adapt to needing more calories, thereby effectively speeding it up? We're answering that today, talking about why reverse dieting might be useful, but probably not for you.
25:35
March 20, 2021
on Sodium Intake & Blood Pressure
How much salt is too much? That's what we're talking about this episode, diving into how sodium affects blood pressure and why it's unlikely you need to supplement your diet with electrolyte drinks.
25:23
March 10, 2021
Quick Bites, #03
We're back to your questions today, talking about the relationship between weight and body fat, how to work on nutrition with kids, finding good sources of protein for vegans, and more!
32:55
February 28, 2021
on Loopholes & Other Ways to Cheat on Your Diet
Why do we commit to a new diet, only to then seek out the gray areas that let us cheat without guilt? That's what we're diving into here, talking about the #800g Watermelon Challenge, epic cheat meals, and doing the work.
25:35
February 18, 2021
on the Right Amount of Daily Added Sugar
The USDA recently upset folks by not altering their recommended daily added sugar intake, despite being advised by scientists to do so. We dive into the reasons they didn't and my take on whether a change was necessary.
21:03
February 8, 2021
on the Best Diet of the Year
Is there a "best" diet? CNN recently weighed in, and here's my take. We're talking about the challenges of nutrition research, the limits of hyper-specific advice, why science is always playing catch-up, and more.
33:05
January 29, 2021
on Biohacking, Optimization, & Other Shades of Grey
Lots of people and products claim to help us "hack" our health. Are they legit? That's what we're diving into here, talking about why these pursuits are so popular, the placebo effect, and the hacks that actually work.
26:27
January 19, 2021
Quick Bites, #02
We're taking some more listener questions today, diving into whether nutrition needs to change post-menopause, if natural yeast has measurable health benefits, and tips for getting young kids to eat their vegetables.
42:17
January 9, 2021
on Protein Timing & Muscle Protein Synthesis
What is muscle protein synthesis, how does it affect muscle growth, and why does it matter? Those are the questions we're tackling in this second of two episodes on protein digestion, absorption, and timing.
22:05
December 30, 2020
on Digesting and Absorbing Protein
You may have heard the "rule" that the body can only digest 30g of protein at a time. Is it true? That's part of what we're talking about today in the first of two episodes on protein digestion, absorption, and timing.
24:49
December 20, 2020
on Why Diets Fail
Statistically speaking, few people are able to maintain weight loss a year after losing it. Fewer still when looking two or three years out. That's obviously a problem. In this episode, we look at why that might be the case.
23:46
December 10, 2020
Quick Bites, #01
We're taking some of your questions in this first iteration of our Quick Bites format. Among other topics, we're diving into fasted workouts, caffeine intake, and whether or not I think oats are a good source of carbs.
40:36
November 30, 2020
on Nutrition During the Holidays
How do we get through the holiday season nutritionally intact? That's the conundrum we're talking about today, discussing how prevalent weight gain is during this time of year and some time-tested strategies we can lean on.
25:12
November 20, 2020
on Performance vs Longevity
At what point does elevated performance in sport or fitness diverge from long-term health? That's what we're diving into, talking about the Blue Zones, CrossFit®, and the challenges of knowing these things with any certainty.
26:45
November 10, 2020
on Whether the USDA Got Their Guidelines Wrong
Did the USDA get their nutrition guidelines wrong? That's what we're looking at this episode, and the answer may surprise you, given how much derision they've gotten in recent years.
35:28
October 31, 2020
on Low Carb vs Low Fat
Is it better to focus on low-fat or low-carb? That's the big question we're tackling this episode in anticipation of our next episode, which is all about whether the USDA got their guidelines wrong.
31:01
October 21, 2020
on Why It's Okay to Be Hungry
Do we have to accept being hungry to lose weight? Do we have to get uncomfortable to make a change? That's what we're diving into today, talking about using the dials of 'pressure' and 'dose' to get the outcomes we want.
20:53
October 11, 2020
on Exercise as an Anti-Inflammatory
What is inflammation and how is it affected by age, weight gain, and exercise? Those are the questions we're diving into today, trying to provide simple answers to something that's quite complicated and rarely understood.
23:13
October 1, 2020
on Whether You're Making the Right Choices
I get a lot of questions that go something like, "I eat pretty much [insert some variety of whole foods], and I eat small amounts of [insert less ideal foods]. Am I ok?" Here's why it's hard to answer questions like that, and what you can do to answer the question yourself.
21:24
September 21, 2020
on Vitamin D Supplementation
Why don't I offer a blanket recommendation for Vitamin D? I get that question a lot, and this episode covers many of the reasons why I don't think there is evidence for widespread indiscriminate supplementation. [As always, people should follow the advice of their qualified healthcare provider.]
30:03
September 11, 2020
on Convincing Loved Ones to Change
How do you convince loved ones to change their behavior or nutrition? I get asked that question a lot. The short answer is that you don't. This episode is the long answer as to why I've come to believe that.
19:43
September 1, 2020
on the Difference Between Muscle Mass & Strength
What should your nutrition look like if you want to get big? Or if you want to add strength? When I get those questions, I often need to take a step back to make sure we understand why they're two different pursuits.
21:12
August 22, 2020
on Improving Body Composition
Why do we default to apps, coaches, or trackers when judging our nutrition progress? That's what we're unpacking in this episode, talking about understanding your calorie count and why your body composition doesn't lie.
19:49
August 12, 2020
on Building Difficulty as You Go
When it comes to nutrition, where should you begin and what should you do next? Those are questions we're answering this episode, talking about the #800gChallenge®, Lazy Macros, and finding your minimum effective dose.
24:34
August 2, 2020
on the 10 Principles of Nutrition
What are the principles that underpin all my nutritional advice? That's what we're diving into today, talking about why I don't prescribe specific foods and my belief that we've been taught nutrition all wrong.
19:53
July 23, 2020
on Opportunity Costs of Poor Nutrition
What's my dream? That's a question someone recently asked. My answer: That we do the basics better. Because we know how and because of the other challenges we could tackle when we stop having to respond to preventable disease.
19:12
July 13, 2020
on Redefining Health
How is it that only 12% of Americans meet the recommended markers of metabolic health (without medication)? That's the question we're diving into, talking about vulnerabilities and why our definition of health needs to shift.
19:39
July 3, 2020
on Gaining Muscle & Losing Weight
Why should strength-building be part of your weight loss plan? That's the question we're tackling today, talking about how muscles burn more calories, the benefits of being strong as we age, and why we need to work hard.
23:18
June 23, 2020
on Accountability & Making Decisions
What are the differences between internal and external accountability, and when do we need to lean more towards one than the other? Those are the questions we're tackling, discussing coaches, self-care, motivation, and more.
20:46
June 13, 2020
on Detoxes, Fasts, & Juice Cleanses
Is it possible to "detoxify" our systems through a 7-day juice cleanse? That's the question we're tackling this week. We talk about why that idea can seem so attractive and how marketing plays into our desire for easy answers.
21:09
May 28, 2020