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The Consistency Project

The Consistency Project

By EC Synkowski

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.
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on Collagen as a Supplement

The Consistency ProjectJun 09, 2021

00:00
25:38
on the Stress Hormone: The Relationship Between Cortisol, HIIT, & Body Composition

on the Stress Hormone: The Relationship Between Cortisol, HIIT, & Body Composition

🚨 Spring Masterclass Cohort Starts April 17 🚨

Individual Registration | Coach Registration

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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 resilience.

Expect to Learn:

✦ The background and functions of cortisol in the body.

✦ The actual relationship between cortisol and weight gain, dispelling the notion of spontaneous weight gain due to stress.

✦ How high-intensity exercise, contrary to popular belief, does not cause chronic cortisol elevation and can improve body composition.

✦ The effects of fasting on cortisol levels and its impact on fat mass, lean mass, and overall body composition.

✦ The role of cortisol in muscle mass and the nuances surrounding workout intensity and duration.

🔗 Get full show notes

🔗 Sign up for EC’s 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

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

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

Full Disclaimer

Mar 27, 202431:38
on the 4 Ways to Optimize Your Diet: A Practical Plan

on the 4 Ways to Optimize Your Diet: A Practical Plan

Mar 20, 202431:41
on Dairy and Inflammation: Unraveling Common Misconceptions

on Dairy and Inflammation: Unraveling Common Misconceptions

🚨 Spring Masterclass Cohort Starts April 17 🚨

Individual Registration⁠ | ⁠Coach Registration⁠

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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 between dairy and weight gain

✦ The difference between an allergy and intolerance to dairy

✦ How dairy can impact people with gastrointestinal distress

✦ The prevalence of lactose intolerance and how it can cause symptoms similar to an allergic reaction

✦ The implications of delayed hypersensitivity and its relationship to dairy consumption

🔗 Get full show notes

🔗 Sign up for EC’s 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

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

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

Full Disclaimer

Mar 13, 202430:14
Rapid Fire: on 6,000 Calories a Day, Hydration, Gram Targets for Kids, & More

Rapid Fire: on 6,000 Calories a Day, Hydration, Gram Targets for Kids, & More

🚨 Spring Masterclass Cohort Starts April 17 🚨

⁠Individual Registration⁠ | ⁠Coach Registration⁠

---

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 essential amino acids

✦ The science behind how our bodies absorb water and the role of products like Liquid IV

✦ The potential benefits and drawbacks of using supplements and multivitamins

✦ The impact of modern food supply on nutrient content and the importance of diet quality

🔗 Read the #800gChallenge® eBook

🔗 Get full show notes

🔗 Sign up for EC’s 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

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

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

Full Disclaimer

Mar 06, 202434:45
Headlines vs. Reality: on Multivitamins, BMI, & Alzheimer’s Prevention

Headlines vs. Reality: on Multivitamins, BMI, & Alzheimer’s Prevention

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 potential impact of multivitamins on cognitive decline
✦ The limitations of using BMI as a sole health metric
✦ The role of bodybuilding supplements in Alzheimer's prevention
✦ How to interpret and understand health research studies
✦ The importance of considering multiple health markers rather than relying on a single metric
🔗 Get full show notes and references
🔗 Sign up for EC’s 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
📍 EC Synkowski is a Certified Nutrition Specialist® (CNS), a Licensed-Dietitian Nutritionist (LDN), and Certified CrossFit Level 4 Coach (CF-L4). She's the founder of OptimizeMe Nutrition and the creator of the #800gChallenge®. Find her on social media.
📍 Patrick Cummings is a long-time CrossFitter, writer, and podcaster. Find him on social media.
Full Disclaimer
Feb 28, 202423:49
on Protein Distribution: New Research on Timing, Quantity, MPS, & Digestion

on Protein Distribution: New Research on Timing, Quantity, MPS, & Digestion

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 Learn
✦ The role of muscle protein synthesis (MPS) in muscle growth
✦ How traditional protein absorption theories have been challenged
✦ The limitations and nuances of existing protein research
✦ The findings of the recent study on protein intake and MPS
✦ The implications of these findings for dietary protein recommendations
🔗 Get full show notes
🔗 Sign up for EC’s 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
📍 EC Synkowski is a Certified Nutrition Specialist® (CNS), a Licensed-Dietitian Nutritionist (LDN), and Certified CrossFit Level 4 Coach (CF-L4). She's the founder of OptimizeMe Nutrition and the creator of the #800gChallenge®. Find her on social media.
📍 Patrick Cummings is a long-time CrossFitter, writer, and podcaster. Find him on social media.
Full Disclaimer
Feb 21, 202424:39
on Ashwagandha: A Look into the Potential Health Benefits of Adaptogens

on Ashwagandha: A Look into the Potential Health Benefits of Adaptogens

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 popularity in the supplement market and the challenges in ensuring the quality and efficacy of supplements.
Expect to Learn
✦ The potential mechanisms of action of ashwagandha
✦ The results of studies on ashwagandha's effects on anxiety and stress
✦ How ashwagandha may impact sleep
✦ Its potential effects on body composition and performance
✦ The challenges and considerations when using ashwagandha as a supplement
🔗 Get full show notes and references
🔗 Sign up for EC’s 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
📍 EC Synkowski is a Certified Nutrition Specialist® (CNS), a Licensed-Dietitian Nutritionist (LDN), and Certified CrossFit Level 4 Coach (CF-L4). She's the founder of OptimizeMe Nutrition and the creator of the #800gChallenge®. Find her on social media.
📍 Patrick Cummings is a long-time CrossFitter, writer, and podcaster. Find him on social media.
Full Disclaimer
Feb 14, 202424:13
on Understanding GMOs: Debunking Misconceptions & Exploring the Science
Feb 07, 202429:22
on Nutrition Trends: Demystifying the World of Diets, w/ Miranda Alcaraz

on Nutrition Trends: Demystifying the World of Diets, w/ Miranda Alcaraz

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.

Expect to learn:

✦ The importance of understanding the principles of nutrition

✦ Debunking myths and misconceptions about diets

✦ How to navigate the overwhelming world of nutrition trends

✦ Practical tips for achieving optimal health through diet

✦ Simplifying nutrition and making it accessible for everyone

🔗 Sign up for EC’s 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

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

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

Full Disclaimer

Jan 31, 202401:07:07
on Diet Freedom: Key Ideas from Alan Aragon’s “Flexible Dieting”
Jan 24, 202424:44
on Fitness Essentialism: Moving from Complexity to Simplicity w/ Adrian Bozman

on Fitness Essentialism: Moving from Complexity to Simplicity w/ Adrian Bozman

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 of fitness essentialism and minimalism

✦ How to identify and prioritize the essential elements of your training and nutrition

✦ The benefits of integrating different forms of physical activity into your routine

✦ The role of sport and recreation in enhancing overall fitness and quality of life

✦ How to maintain perspective and celebrate your progress on the fitness journey

🔗 Sign up for EC’s 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

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

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

Full Disclaimer

Jan 17, 202440:31
on Science vs Storytelling: Reviewing Netflix’s "You Are What You Eat"
Jan 10, 202425:17
on the Power of 800 Grams: Elevating Your Nutrition with Fruits & Vegetables
Jan 03, 202451:44
on Detox Diets: Hype, Harm, and Healthy Alternatives
Dec 27, 202349:32
on Food Addiction: Breaking Free from the Grip of Ultra-Processed Foods
Dec 20, 202349:12
on Sleep Supplements: Separating Hype from Evidence
Dec 13, 202346:30
on Debunking Supplement Myths: Challenging Blanket Recommendations

on Debunking Supplement Myths: Challenging Blanket Recommendations

🚨 Sign up for the Jan. Masterclass: Individuals | Coaches 🚨

We’re sharing a recent conversation with Pat Sherwood and Adrian Bozman from the Varied, Not Random podcast this week. Join us as we separate fact from fiction, debunk common misconceptions, and shed light on the importance of personalized approaches to nutrition.

Expect to Learn:

✦ The limitations of association studies in determining the effectiveness of supplementation

✦ The concept of Recommended Daily Allowances (RDAs) and their significance

✦ The importance of personalization and context when considering supplementation

✦ How to critically evaluate supplement recommendations and avoid unnecessary expenses

✦ Understanding the historical perspective and robustness of human nutrition before the supplement era

🍌 Get on the Masterclass waitlist

🔗 Sign up for EC’s 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

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

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

Full Disclaimer


Dec 06, 202301:11:08
on a Balanced Life: Strategies for Cultivating Health, Wealth, and Time w/ Jon Gilson

on a Balanced Life: Strategies for Cultivating Health, Wealth, and Time w/ Jon Gilson

We’re excited to bring you another episode where we delve into the concept of personal freedom and its relationship with health, wealth, and time. In this conversation with Jon Gilson, co-founder of Optimal Agency, we explore the three pillars of personal freedom and how they can be developed and balanced in our lives.

Expect to Learn:

✦ The key elements of personal freedom: health, wealth, and time

✦ The six fundamental rules of health and their impact on overall well-being

✦ Behaviors and habits that support personal growth and transformation

✦ Strategies for building routines and setting boundaries for a balanced life

✦ Practical tips for achieving serenity and agency through health, wealth, and time

🔗 Learn more about Optimal Agency

🔗 Sign up for EC’s 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

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

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

Full Disclaimer

Nov 29, 202331:00
on The Mediterranean Diet: Decoding its Popularity and Benefits

on The Mediterranean Diet: Decoding its Popularity and Benefits

🚨 Sign up for the Jan. Masterclass: Individuals | Coaches 🚨

As we dive into the world of the Mediterranean diet, we explore its popularity, benefits, and the science behind it. Join us as we unravel the research, examine the significance of adherence to the diet, and shed light on the diverse range of phytochemicals present in plant-based foods.

Expect to Learn:

✦ The significance of dietary patterns in overall health and well-being

✦ The association between adherence to the Mediterranean diet and reduced health risks

✦ The role of nutrient synergy in the effectiveness of the diet

✦ Exploring the vast array of phytochemicals and their potential health benefits

✦ Understanding the challenges and opportunities in optimizing nutrition with phytochemical-rich foods

🔔 Learn more about becoming a Three Pillars Coach

🔗 Get full show notes (and references)

🔗 Sign up for EC’s 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

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

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

Full Disclaimer

Nov 22, 202341:42
on Diet & Sleep: Nourishing Your Way to a Good Night's Rest

on Diet & Sleep: Nourishing Your Way to a Good Night's Rest

In this episode, we aim to unravel the intricate relationship between diet and sleep, providing insights and practical tips to enhance the quality of your rest.

Expect to Learn:

✦ The recommended amount of sleep and its impact on health

✦ The significance of sleep quality and its various measurements

✦ The association between nutrition and sleep patterns

✦ The effects of processed and sugary foods on sleep

✦ Practical tips to improve sleep quality through diet

🛎️ Get on the Masterclass Waitlist

🔗 Get full show notes (and references)

🔗 Sign up for EC’s 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

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

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

Full Disclaimer

Nov 16, 202342:19
on the Fight Against Sarcopenia: Strategies to Maintain Muscle Mass as We Age
Nov 08, 202334:25
on Diabetes & Chronic Disease: A Conversation with Med School Students
Nov 01, 202352:43
on Separating Fact from Fiction: Unraveling Social Media's Nutrition Myths

on Separating Fact from Fiction: Unraveling Social Media's Nutrition Myths

In this episode, we explore six of the most prevalent social media myths I consistently see online.

Here's what you can expect to learn:

✦ The truth about the role of salt in our diet

✦ Debunking the myth of fruit being high in sugar

✦ Understanding the facts about artificial sweeteners and their impact on weight

✦ Unraveling the truth behind the toxicity of seed oils

✦ Examining the relationship between carbs, insulin, and weight gain

🔗 Get full show notes (and references)

🔗 Sign up for EC’s 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

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

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

Full Disclaimer


Oct 25, 202340:27
on Becoming a Healthy Eater: Reaffirming Your Identity One Choice at a Time, w/ Adam Bornstein

on Becoming a Healthy Eater: Reaffirming Your Identity One Choice at a Time, w/ Adam Bornstein

Oct 18, 202350:20
on Blue Zones: An In-Depth Look at the Regions Where Age is Just a Number
Oct 11, 202340:34
on Mastering the Mindset of Nutrition with Mark England

on Mastering the Mindset of Nutrition with Mark England

Oct 04, 202350:20
on the Limitations of Wearable Fitness Trackers
Sep 27, 202327:47
on Making Food Prep Easy, w Jessica B from the Real Food Dietitians

on Making Food Prep Easy, w Jessica B from the Real Food Dietitians

This week, EC talks with Jessica Beacom of the Real Food Dietitians. They discuss different meal prep strategies and tips for maintaining a healthy diet. They highlight the significance of meal planning, prepping proteins ahead of time, and using sauces and seasonings to enhance the flavor of pre-cooked meals. Additionally, they share ideas for convenient and simple meals, such as sheet pan meals and adult lunchables.

🔑 Takeaways:

✓ Involve children in meal planning and preparation to encourage their interest in healthier foods.

✓ Batch prep proteins and use sauces or pan juices to keep them moist and flavorful when reheating.

✓ Use frozen vegetables as a convenient and nutritious option for meal prep.

✓ Create meal options like sheet pan meals or “adult lunchables” that include a balance of carbohydrates, proteins, fats, and colorful vegetables.

✓ Expose children to new foods multiple times and serve them alongside familiar foods to increase their acceptance over time.

🔗 Read Food Dietitians on Instagram

🔗 Real Food Dietitians Website

🔗 45 Meal Prep Ideas

🔗 Sign up for the email list

ABOUT THE SHOW

The Consistency Project aims to simplify nutrition, health, and well-being by breaking down the concepts and actions we can all take to live fuller, more functional lives.

ABOUT US

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

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


Full Disclaimer

Sep 20, 202327:19
on Eating Foods in the “Right” Order & Nutrient Density (Hot Cakes #07)

on Eating Foods in the “Right” Order & Nutrient Density (Hot Cakes #07)

We’re back with another round of Hot Cakes, where Patrick presents three things he’s come across recently that he wanted my thoughts on. This round, we’re talking about whether eating foods in the right order should be a thing, whether watercress is the healthiest food in the world, and whether we should go to the gym to burn calories.

🔗 Sign up for the email list

ABOUT THE SHOW

The Consistency Project aims to simplify nutrition, health, and well-being by breaking down the concepts and actions we can all take to live fuller, more functional lives.

ABOUT US

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

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

Sep 13, 202327:39
on How to Gain Muscle and Lose Fat (aka Body Recomposition)

on How to Gain Muscle and Lose Fat (aka Body Recomposition)

Wanting to gain muscle and lose fat (what we can also call “body recomposition”) drives many of the folks I work with. So we’re talking about it, getting into why some people can pursue both simultaneously while others have to go through a specific bulk and cut phase. We’re also delving into the various factors determining whether body recomposition is possible, such as protein intake, total caloric intake, muscular and body fat levels, and training frequency and intensity.

Here are some of the specific tips we dive into:

  • Eat a high enough level of protein to support lean mass gains
  • Be in a slight caloric deficit
  • Avoid jumping into severe caloric deficits
  • Emphasize consistent training and lifestyle factors, such as getting enough sleep
  • Avoid rushing the process
  • Establish goals and reevaluate them after achieving the desired level of leanness
  • Take into account performance and desired changes in appearance when reevaluating goals

🔗 Full show notes can be found here (and references)

🔗 Sign up for the email list

ABOUT THE SHOW

The Consistency Project aims to simplify nutrition, health, and well-being by breaking down the concepts and actions we can all take to live fuller, more functional lives.

ABOUT US

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

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

Full Disclaimer

Sep 06, 202325:51
on the Most Underrated Nutrient

on the Most Underrated Nutrient

Fiber has numerous health benefits, including reducing the risk of cardiovascular disease, stroke, type 2 diabetes, and colon cancer. It also seems to help with weight loss and plays a role in appetite and satiety. Yet, it’s estimated that only 5% of us are getting enough. We’re discussing why fiber is underrated and how to get more.

🔗 Full show notes can be found here

🔗 Sign up for the email list

ABOUT THE SHOW

The Consistency Project aims to simplify nutrition, health, and well-being by breaking down the concepts and actions we can all take to live fuller, more functional lives.

ABOUT US

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

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


Full Disclaimer

Aug 30, 202327:60
on Explaining The Three Pillars Method™ (with Rory Mckernan)

on Explaining The Three Pillars Method™ (with Rory Mckernan)

This week, I’m joined by longtime CrossFit OG Rory McKernan to talk about my history in CrossFit, my rationale behind the Three Pillars Method™, and my hope for the future of the business.


🔗 Sign up for the email list


ABOUT THE SHOW

The Consistency Project aims to simplify nutrition, health, and well-being by breaking down the concepts and actions we can all take to live fuller, more functional lives.


ABOUT US

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

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


Full Disclaimer

Aug 23, 202341:09
on Longevity with a Low Protein and Fasting Mimicking Diet

on Longevity with a Low Protein and Fasting Mimicking Diet

This week, we’re discussing the recommendations made by Valter Longo in his book "The Longevity Diet.” We’re talking through the nine principles of the diet, why we should be hesitant to extrapolate too much from mice studies, the benefits of prolonged fasting, and more.

🔗 Full show notes can be found here

🔗 Sign up for the email list

ABOUT THE SHOW

The Consistency Project aims to simplify nutrition, health, and well-being by breaking down the concepts and actions we can all take to live fuller, more functional lives.

ABOUT US

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

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


Full Disclaimer

Aug 16, 202333:60
on Naked Carbs & Tom Brady’s Diet (Quick Bites #22)

on Naked Carbs & Tom Brady’s Diet (Quick Bites #22)

Your questions are back in the spotlight this week. We’re answering 5, all about protein, and talking about I don’t recommend 1g of PRO per pound, how to get more protein in the day, why protein powders might be causing you to have gas, and more!

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EXPECT TO LEARN:

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📍 My recommended range for protein intake for most people (and why)

📍 The main challenge with a daily protein target of 150g or more

📍 Why I think Tom Brady’s diet is perfect (for him)

📍 Three strategies for getting more protein in every day

📍 My thoughts on “naked carbs” 🔗 Full show notes can be found here

🔗 Sign up for the email list

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ABOUT THE SHOW

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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

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

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

Aug 09, 202326:01
on Nitrates - Harmful Additive or Performance Enhancer?
Aug 02, 202325:29
on the Galveston, Slow Carb, and Specific Carbohydrate Diets
Jul 26, 202328:28
on Eating Less by Eating More (Coaching Call #5)
Jul 19, 202331:13
on Feeding Kids, w/ Miranda Alcaraz & Kim McIntyre

on Feeding Kids, w/ Miranda Alcaraz & Kim McIntyre

I recently visited the folks at Street Parking and got the chance to talk with co-founder Miranda Alcarez and Ops Manager Kim McIntyre about how they approach encouraging healthy eating habits with their kids.

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EXPECT TO LEARN:

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📍 How to help kids detach emotion from eating

📍 The role and importance of modeling healthy eating behaviors

📍 Why bad moods are opportunities to talk about food and fueling

📍 Some suggestions on how to handle snacks

📍 Some hacks to ensure you eat healthy even when super busy

🔗 Sign up for the email list

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ABOUT THE SHOW

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The Consistency Project aims to simplify nutrition, health, and well-being by breaking down the concepts and actions we can all take to live fuller, more functional lives.

==========

ABOUT US

==========

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

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


Full Disclaimer

Jul 12, 202340:00
on Fueling for CrossFit Competitions (Quick Bites #21)
Jul 05, 202329:32
on Cancer Prevention, w/ Krystle Zuniga

on Cancer Prevention, w/ Krystle Zuniga

Krystle Zuniga holds a Ph.D. in Nutritional Sciences, is a Registered and Licensed Dietitian, and is a Board Certified Specialist in Oncology Nutrition. She joins us this week to talk about dietary strategies to prevent cancer, why there’s never any reason for guilt post-diagnosis, and the public’s misguided understanding of what causes cancer.

📍 Find Krystle on Instagram and at her website.

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EXPECT TO LEARN:

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📍 Which cancer-causing myths we can safely ignore

📍 What the science tells us about what actually can prevent cancers

📍 Why nutritional approaches to preventing cancers are different than treating them

📍 The question you should ask when you see the headlines about cancer risks

📍 Whether any specific dietary patterns (like fasting) show signs of preventing cancers

🔗 Sign up for the email list

==========

ABOUT THE SHOW

==========

The Consistency Project aims to simplify nutrition, health, and well-being by breaking down the concepts and actions we can all take to live fuller, more functional lives.

==========

ABOUT US

==========

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

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


Full Disclaimer

Jun 28, 202335:41
on the One Food to Avoid
Jun 21, 202325:53
on Getting Out of the Weeds, w/ Dr Adrian Chavez

on Getting Out of the Weeds, w/ Dr Adrian Chavez

Dr. Adrian Chavez has a Ph.D. in Nutrition and Health Promotion, hosts The Nutrition Science podcast, and is a trusted source of information on Instagram. We talk this week about how to get out of the weeds, nutritional half-truths, and much more!

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EXPECT TO LEARN:

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📍 If you should be worried about the cooking oil you’re using

📍 What bioavailability is and how cooking affects it

📍 Whether you need to care about “food combining” rules

📍 Why there are no clear trends among those with digestive issues

📍 Whether you should be concerned with frozen fruits and veggies

🔗 Sign up for the email list

==========

ABOUT THE SHOW

==========

The Consistency Project aims to simplify nutrition, health, and well-being by breaking down the concepts and actions we can all take to live fuller, more functional lives.

==========

ABOUT US

==========

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

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


Full Disclaimer

Jun 14, 202346:40
on Exercise in a Pill & Wonder Bread (Hot Cakes 06)
Jun 07, 202325:09
on Appealing Fictions and Being Self-Aware (Rebroadcast)
May 31, 202325:14
on Zone 2, CrossFit Injuries, & Training Volume (Quick Bites #20)

on Zone 2, CrossFit Injuries, & Training Volume (Quick Bites #20)

Your questions are back this week, and this time we’re focusing exclusively on fitness topics. We’re talking about changing your approach in the gym from sport-focused and health-focused, why the answer is rarely “do more,” the misconceptions around CrossFit and injuries, and more.

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EXPECT TO LEARN:

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📍 Why training for health (not sport) can sometimes feel like you’re not doing enough

📍 The value of adding Zone 2 training for CrossFitters

📍 How to balance seasonal, outdoor training with consistent time in the gym

📍 Whether CrossFit is more dangerous than doing a linear strength program for an older athlete

📍 How to get strong with isometric movements vs external loading movements

🔗 Full show notes can be found here

🔗 Sign up for the email list

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EBOOKS:

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🔗 ⁠⁠⁠⁠#800gChallenge® Ebook⁠⁠⁠⁠

🔗 ⁠⁠⁠⁠Lazy Macros® Ebook⁠

=========

ABOUT THE SHOW

=========

The Consistency Project aims to simplify nutrition, health, and well-being by breaking down the concepts and actions we can all take to live fuller, more functional lives.

=========

ABOUT US

=========

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

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

Full Disclaimer

May 24, 202328:08
on the Autoimmune Protocol Diet

on the Autoimmune Protocol Diet

What do we mean when we talk about immunity and autoimmune diseases, and can a specific diet be used as a panacea treatment? That’s what we’re talking about this week, touching on the Autoimmune Protocol, the difference between autoimmune diseases and chronic diseases, and more.

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EXPECT TO LEARN:

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📍 Why there is too much oversimplification online about treating autoimmune diseases

📍 The origins of the Autoimmune Protocol Diet and the big problems of it

📍 The gray area of treating autoimmune diseases with diet only

📍 The potential downside of extremely restrictive diets

📍 Why the best approach to treating an autoimmune disease is specific to that disease

🔗 ⁠Full show notes can be found here⁠

🔗 ⁠Sign up for the email list

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EBOOKS:

==========

🔗 ⁠⁠⁠⁠#800gChallenge® Ebook⁠⁠⁠⁠

🔗 ⁠⁠⁠⁠Lazy Macros® Ebook⁠

==========

ABOUT THE SHOW

==========

The Consistency Project aims to simplify nutrition, health, and well-being by breaking down the concepts and actions we can all take to live fuller, more functional lives.

==========

ABOUT US

==========

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

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


Full Disclaimer

May 17, 202324:14
on the Benefits of Slow and Steady

on the Benefits of Slow and Steady

This week, we’re bringing you a recent chat I had on the B Fit podcast with my friend Conor Murphy. We dive into a bunch of things, including my thoughts on CBD and creatine, why extreme changes in the short term rarely lead to long-term success, and more.

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EXPECT TO LEARN:

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📍 Where my drive for simplicity and clarity comes from

📍 Why momentum and consistency are so important in nutrition

📍 The biggest disconnect between calories and feeling full

📍 My thoughts on CBD, caffeine, and creatine supplementation

📍 What’s more important to pay attention than how you feel


EBOOKS:

🔗 ⁠⁠⁠⁠#800gChallenge® Ebook⁠⁠⁠⁠

🔗 ⁠⁠⁠⁠Lazy Macros® Ebook⁠


🔗 Sign up for the email list


=========

ABOUT THE SHOW

==========

The Consistency Project aims to simplify nutrition, health, and well-being by breaking down the concepts and actions we can all take to live fuller, more functional lives.

============

ABOUT US

==========

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

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


Full Disclaimer

May 10, 202301:05:58
on Protein Myths and Realities, w/ Dr. Joey Muñoz

on Protein Myths and Realities, w/ Dr. Joey Muñoz

Dr. Joey Muñoz has a Ph.D. in Nutrition Sciences, is a Master Coach with Team Biolayne, and is one of my favorite creators in the nutrition space. He joins us this week to talk all things protein - from targets, to timing, to demystifying some of the myths out there.

Get more of Dr. Joey on Instagram and on his new podcast.


EXPECT TO LEARN:

📍 The protein target recommendations that both Joey and I share

📍 The process Joey has to determine what his coaching clients need

📍 Joey’s tips for how to get more protein in every day

📍 The benefits of adequate protein on muscle building and satiety

📍 Plant-based diets' effects on muscle building

EBOOKS:

🔗 ⁠⁠⁠⁠#800gChallenge® Ebook⁠⁠⁠⁠

🔗 ⁠⁠⁠⁠Lazy Macros® Ebook⁠


🔗 Sign up for the email list


ABOUT THE SHOW

The Consistency Project aims to simplify nutrition, health, and well-being by breaking down the concepts and actions we can all take to live fuller, more functional lives. ABOUT US

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

May 03, 202348:13
on Calculating Your “Fun Food” Budget
Apr 26, 202335:48
on a Carbonated Water and Ice Cream Diet (Quick Bites #19)
Apr 19, 202324:54