The Consistency Project
By EC Synkowski
The Consistency ProjectDec 06, 2023
on Balancing Principles & Personalization: A Nuanced Approach to Dietary Guidance (Medicine Redefined Replay)
We're diving into the complex and nuanced world of nutrition with the hosts of the Medicine Redefined podcast. Get ready for a thought-provoking discussion that challenges conventional wisdom and explores the interplay between diet, lifestyle, and overall well-being.
Expect to Learn:
ā¦ Why EC's principles-driven approach to nutrition remains steadfast despite the ever-evolving landscape
ā¦ The intricate relationship between nutrition and chronic conditions like musculoskeletal pain and cognitive decline
ā¦ How to navigate the minefield of contradictory information and separate facts from gimmicks
ā¦ EC's unique perspective on personalized nutrition and the role of genomics
ā¦ Practical strategies for sustainable dietary changes that don't feel like a constant struggle
šĀ 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
šĀ 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.
šĀ Patrick Cummings is a long-time CrossFitter, writer, and podcaster. Find him on social media.
Alan Aragon on Cutting Through the Noise, Bro Science, & Sex-Specific Nutrition Protocols
We sit down with Alan Aragon, a renowned nutritionist, researcher, and author of āFlexible Dieting,ā to explore the intricate world of nutrition, fitness, and performance. Aragon's wealth of knowledge and ability to cut through the noise make for an insightful discussion that challenges conventional wisdom and provides a fresh perspective on optimizing health and achieving desired results.
Expect to Learn:
ā¦ The hidden wisdom of bro science and how it can sometimes work despite lacking scientific evidence.
ā¦ The truth about protein timing and its impact on muscle growth, debunking common myths.
ā¦ The role of carbohydrates in maximizing performance, especially for high-intensity activities like CrossFit.
ā¦ The potential for muscle mass gains as we age and strategies to maintain progress.
ā¦ Aragon's take on the debate surrounding sex-specific nutrition protocols and whether they are truly necessary.
šĀ 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
šĀ 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.
šĀ Patrick Cummings is a long-time CrossFitter, writer, and podcaster. Find him on social media.
on Macro Myths: 5 Beliefs Keeping You Stuck
This week, we dive into the world of macros, a popular dietary approach that involves tracking and hitting specific targets for protein, carbohydrates, and fat.
While macros can be effective for some, we'll explore several common myths and misconceptions surrounding this method, shedding light on the potential pitfalls and limitations.
Expect to Learn:
- The truth behind the idea of "hitting triple zeros" and why obsessive precision may lead to disordered eating habits.
- Whether the "if it fits your macros" (IIFYM) mentality truly allows for unrestricted food choices, or if quality should still be a consideration.
- Why constantly tweaking macronutrient ratios may not be the solution to achieving desired body composition goals.
- The potential drawbacks of blindly adhering to the "one gram of protein per pound" rule, and how individual needs may vary.
- The importance of listening to hunger cues and allowing for flexibility, rather than rigidly hitting macro targets every day.
šĀ Get full show notes
šĀ 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
šĀ 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.
šĀ Patrick Cummings is a long-time CrossFitter, writer, and podcaster. Find him on social media.
on Hacking Hunger: Understanding the Drivers of Appetite
Weāre talking about the complex reasons behind our eating habits, exploring the distinction between true hunger and appetite, as well as the role of cravings. We challenge common beliefs about blood sugar levels and insulin's impact on hunger, and highlight the surprising satiating power of foods like potatoes.
Expect to Learn:
ā¦ The differences between hunger (the body's need for fuel) and appetite (the desire to eat, often influenced by psychological and environmental factors).
ā¦ How cravings fit into the hunger and appetite equation, and strategies for decoupling cravings from their triggers.
ā¦ The surprising findings that higher carbohydrate foods, like potatoes, can be more satiating than high-fat foods, contrary to popular beliefs about blood sugar spikes and insulin.
ā¦ The importance of creating an environment conducive to mindful eating, free from triggers and temptations that can lead to mindless consumption.
ā¦ Practical tips for hacking hunger by focusing on whole, nutrient-dense foods that promote satiety and satisfaction.
šĀ Get full show notes
šĀ 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
šĀ 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.
šĀ Patrick Cummings is a long-time CrossFitter, writer, and podcaster. Find him on social media.
on the Stress Hormone: The Relationship Between Cortisol, HIIT, & Body Composition
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:
ā¦ The background and functions of cortisol in the body.
ā¦ The actual relationship between cortisol and weight gain, dispelling the notion of spontaneous weight gain due to stress.
ā¦ How high-intensity exercise, contrary to popular belief, does not cause chronic cortisol elevation and can improve body composition.
ā¦ The effects of fasting on cortisol levels and its impact on fat mass, lean mass, and overall body composition.
ā¦ The role of cortisol in muscle mass and the nuances surrounding workout intensity and duration.
šĀ Get full show notes
šĀ 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
šĀ 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.
šĀ Patrick Cummings is a long-time CrossFitter, writer, and podcaster. Find him on social media.
on the 4 Ways to Optimize Your Diet: A Practical Plan
In this episode, we delve into the concept of diet optimization. We discuss different areas where you can experiment in pursuit of optimized health, weight, and performance. Our conversation covers a lot of ground, but it's grounded in the practical - offering tangible strategies you can apply to your own nutrition journey.
Expect to Learn
ā¦ The three main areas of focus when optimizing your diet: weight, health, and performance.
ā¦ How to experiment with protein intake and its impact on your health.
ā¦ The role of total calories and macro distribution in diet optimization.
ā¦ The importance of micronutrients and fiber in the quality of your diet.
ā¦ The limitations and challenges in tracking and optimizing diet components.
šĀ Get full show notes
šĀ 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
šĀ 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.
šĀ Patrick Cummings is a long-time CrossFitter, writer, and podcaster. Find him on social media.
on Dairy and Inflammation: Unraveling Common Misconceptions
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
ā¦ The relationship between dairy and weight gain
ā¦ The difference between an allergy and intolerance to dairy
ā¦ How dairy can impact people with gastrointestinal distress
ā¦ The prevalence of lactose intolerance and how it can cause symptoms similar to an allergic reaction
ā¦ The implications of delayed hypersensitivity and its relationship to dairy consumption
šĀ Get full show notes
šĀ 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
šĀ 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.
šĀ Patrick Cummings is a long-time CrossFitter, writer, and podcaster. Find him on social media.
Rapid Fire: on 6,000 Calories a Day, Hydration, Gram Targets for Kids, & More
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
ā¦ The realities and challenges of consuming a high protein diet for muscle building
ā¦ The effectiveness of plant-based diets in providing essential amino acids
ā¦ The science behind how our bodies absorb water and the role of products like Liquid IV
ā¦ The potential benefits and drawbacks of using supplements and multivitamins
ā¦ The impact of modern food supply on nutrient content and the importance of diet quality
šĀ Read the #800gChallengeĀ®Ā eBook
šĀ Get full show notes
šĀ 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
šĀ 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.
šĀ Patrick Cummings is a long-time CrossFitter, writer, and podcaster. Find him on social media.
Headlines vs. Reality: on Multivitamins, BMI, & Alzheimerās Prevention
In this episode, weāre looking at the scientific reality behind some recent headlines. Weāre 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:
ā¦ The potential impact of multivitamins on cognitive decline
ā¦ The limitations of using BMI as a sole health metric
ā¦ The role of bodybuilding supplements in Alzheimer's prevention
ā¦ How to interpret and understand health research studies
ā¦ The importance of considering multiple health markers rather than relying on a single metric
šĀ Get full show notes and references
šĀ 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
šĀ 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.
šĀ Patrick Cummings is a long-time CrossFitter, writer, and podcaster. Find him on social media.
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
ā¦ The role of muscle protein synthesis (MPS) in muscle growth
ā¦ How traditional protein absorption theories have been challenged
ā¦ The limitations and nuances of existing protein research
ā¦ The findings of the recent study on protein intake and MPS
ā¦ The implications of these findings for dietary protein recommendations
šĀ Jump into the Three Pillarsā¢ Method Masterclass
šĀ Get full show notes
šĀ 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
šĀ 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.
šĀ Patrick Cummings is a long-time CrossFitter, writer, and podcaster. Find him on social media.
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
ā¦ The potential mechanisms of action of ashwagandha
ā¦ The results of studies on ashwagandha's effects on anxiety and stress
ā¦ How ashwagandha may impact sleep
ā¦ Its potential effects on body composition and performance
ā¦ The challenges and considerations when using ashwagandha as a supplement
šĀ Jump into the Three Pillarsā¢ Method Masterclass
šĀ Get full show notes and references
šĀ 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
šĀ 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.
šĀ Patrick Cummings is a long-time CrossFitter, writer, and podcaster. Find him on social media.
on Understanding GMOs: Debunking Misconceptions & Exploring the Science
Weāre talking about genetically modified organisms, or GMOs, this week. We discuss what they are, the labeling requirements, their prevalence in crops, public perception, potential risks and benefits, and the regulations surrounding GMO development.
Expect to Learn
Ā· What GMOs are and the science behind them
Ā· The prevalence of GMOs in our food supply
Ā· How public perception of GMOs has been shaped
Ā· The potential risks and benefits of GMO technology
Ā· How GMOs are regulated, and what "bio-engineered" labeling means
šĀ Grab the #800gChallenge eBook
šĀ Get full show notes and references
šĀ 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
šĀ 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.
šĀ Patrick Cummings is a long-time CrossFitter, writer, and podcaster. Find him on social media.
on Nutrition Trends: Demystifying the World of Diets, w/ Miranda Alcaraz
This week, weāre 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:
ā¦ The importance of understanding the principles of nutrition
ā¦ Debunking myths and misconceptions about diets
ā¦ How to navigate the overwhelming world of nutrition trends
ā¦ Practical tips for achieving optimal health through diet
ā¦ Simplifying nutrition and making it accessible for everyone
šĀ 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
šĀ 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.
šĀ Patrick Cummings is a long-time CrossFitter, writer, and podcaster. Find him on social media.
on Diet Freedom: Key Ideas from Alan Aragonās āFlexible Dietingā
Weāre highlighting some of the key ideas from one of the few nutrition books worth reading, Alan Aragonās āFlexible Dieting.ā We talk about the concept of autonomy in nutrition, empowering individuals to choose what they need, and the importance of individualizing dietary control based on goals and preferences.
EXPECT TO LEARN
ā¦ The role of autonomy in nutrition and its impact on motivation
ā¦ How flexible dieting can be individualized to meet specific goals and preferences
ā¦ The relationship between rigid control and disinhibition in consumption
ā¦ The importance of tracking progress through body weight, waist circumference, and lifting strength
ā¦ The potential health outcomes associated with flexible dieting
šØĀ Get the Lazy Macros eBook
šĀ 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
šĀ 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.
šĀ Patrick Cummings is a long-time CrossFitter, writer, and podcaster. Find him on social media.
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:
ā¦ The principles of fitness essentialism and minimalism
ā¦ How to identify and prioritize the essential elements of your training and nutrition
ā¦ The benefits of integrating different forms of physical activity into your routine
ā¦ The role of sport and recreation in enhancing overall fitness and quality of life
ā¦ How to maintain perspective and celebrate your progress on the fitness journey
šĀ 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
šĀ 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.
šĀ Patrick Cummings is a long-time CrossFitter, writer, and podcaster. Find him on social media.
on Science vs Storytelling: Reviewing Netflixās "You Are What You Eat"
This week, weāre talking about Netflixās new docuseries, āYou Are What You Eat.ā With a critical eye, we analyze the study that serves as the foundation for the series and unravel the complexities surrounding its findings.
EXPECT TO
ā¦ Gain insight into the limitations of an eight-week study with a small sample size
ā¦ Explore the blurred lines between scientific research and documentary storytelling
ā¦ Uncover the role of guilt and motivation in driving dietary habits
ā¦ Understand the controversy surrounding TMAO as a biomarker for cardiovascular health
ā¦ Reflect on the broader implications of dietary choices beyond individual health
šĀ Get full show notes & references
šĀ 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
šĀ 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.
šĀ Patrick Cummings is a long-time CrossFitter, writer, and podcaster. Find him on social media.
on the Power of 800 Grams: Elevating Your Nutrition with Fruits & Vegetables
Weāre excited to dive into the topic of the #800gChallengeĀ® in this episode. This week, weāre talking about the lessons learned from 6 years of running the challenge. We discuss its origins, the scientific research behind it, and the potential benefits of incorporating this habit into your daily routine.
Expect to Learn:
ā¦ The background and rationale behind the #800gChallengeĀ®
ā¦ How the challenge can improve the quality of your diet
ā¦ The research supporting the health benefits of consuming 800 grams of fruits and vegetables
ā¦ Tips and strategies for incorporating the challenge into your daily routine
ā¦ Real-life experiences and lessons learned from those who have taken on the #800gChallengeĀ®
š Download the Anti-Cookbook
šĀ Get full show notes and references
šĀ 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
šĀ 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.
šĀ Patrick Cummings is a long-time CrossFitter, writer, and podcaster. Find him on social media.
on Detox Diets: Hype, Harm, and Healthy Alternatives
In this episode, we delve into the world of detox diets and explore why they are so popular, as well as why we should steer clear of them. We discuss the misconceptions surrounding detoxing and debunk some of the common claims made by the wellness industry.
Expect to learn:
ā¦ The red flags to look out for when it comes to detox diets
ā¦ The truth about toxins and how our bodies naturally detoxify
ā¦ The potential risks and harm associated with detox products and tests
ā¦ The importance of understanding the specifics of chemical exposure and toxicity
ā¦ Practical ways to support your body's natural detoxification processes
šĀ Get full show notes & references
šĀ 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
šĀ 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.
šĀ Patrick Cummings is a long-time CrossFitter, writer, and podcaster. Find him on social media.
on Food Addiction: Breaking Free from the Grip of Ultra-Processed Foods
This week, weāre diving into the question of whether sugar and processed food can be labeled as addictive and exploring the research behind the addictive nature of these foods and how they affect our behavior and health.
EXPECT TO LEARN
ā¦ The distinction between unprocessed, minimally processed, and ultra-processed foods
ā¦ How ultra-processed foods affect our calorie intake and weight gain
ā¦ The role of dopamine in reinforcing the consumption of these addictive-like foods
ā¦ The impact of environmental cues and memories on our craving for ultra-processed foods
ā¦ The ongoing debate surrounding whether food addiction is a true
addiction
šĀ Get full show notes & references
šĀ 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
šĀ 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
šĀ Patrick Cummings is a long-time CrossFitter, writer, and podcaster. Find him on social media.
on Sleep Supplements: Separating Hype from Evidence
Weāre exploring the science behind various sleep supplements and separating fact from fiction this week. From melatonin to magnesium, we discuss the evidence, dosages, and potential benefits of these supplements.
Expect to Learn:
ā¦ The effectiveness of melatonin in improving sleep quality
ā¦ The different forms of magnesium and their impact on sleep latency
ā¦ The potential benefits and limitations of apigenin as a sleep supplement
ā¦ The role of L-theanine in promoting relaxation and better sleep
ā¦ The scientific evidence behind glycine and GABA for enhancing sleep quality
šĀ Get full show notes (with references)
šĀ 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
šĀ 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.
šĀ Patrick Cummings is a long-time CrossFitter, writer, and podcaster. Find him on social media.
on Debunking Supplement Myths: Challenging Blanket Recommendations
šØĀ Sign up for the Jan. Masterclass: Individuals | Coaches šØ
Weāre 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:
ā¦ The limitations of association studies in determining the effectiveness of supplementation
ā¦ The concept of Recommended Daily Allowances (RDAs) and their significance
ā¦ The importance of personalization and context when considering supplementation
ā¦ How to critically evaluate supplement recommendations and avoid unnecessary expenses
ā¦ Understanding the historical perspective and robustness of human nutrition before the supplement era
šĀ Get on the Masterclass waitlist
šĀ 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
šĀ 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.
šĀ Patrick Cummings is a long-time CrossFitter, writer, and podcaster. Find him on social media.
on a Balanced Life: Strategies for Cultivating Health, Wealth, and Time w/ Jon Gilson
Weāre 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:
ā¦ The key elements of personal freedom: health, wealth, and time
ā¦ The six fundamental rules of health and their impact on overall well-being
ā¦ Behaviors and habits that support personal growth and transformation
ā¦ Strategies for building routines and setting boundaries for a balanced life
ā¦ Practical tips for achieving serenity and agency through health, wealth, and time
šĀ Learn more about Optimal Agency
šĀ 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
šĀ 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
šĀ Patrick Cummings is a long-time CrossFitter, writer, and podcaster. Find him on social media.
on The Mediterranean Diet: Decoding its Popularity and Benefits
šØĀ Sign up for the Jan. Masterclass: Individuals | Coaches šØ
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:
ā¦ The significance of dietary patterns in overall health and well-being
ā¦ The association between adherence to the Mediterranean diet and reduced health risks
ā¦ The role of nutrient synergy in the effectiveness of the diet
ā¦ Exploring the vast array of phytochemicals and their potential health benefits
ā¦ Understanding the challenges and opportunities in optimizing nutrition with phytochemical-rich foods
šĀ Learn more about becoming a Three Pillars Coach
šĀ Get full show notes (and references)
šĀ 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
šĀ 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.
šĀ Patrick Cummings is a long-time CrossFitter, writer, and podcaster. Find him on social media.
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:
ā¦ The recommended amount of sleep and its impact on health
ā¦ The significance of sleep quality and its various measurements
ā¦ The association between nutrition and sleep patterns
ā¦ The effects of processed and sugary foods on sleep
ā¦ Practical tips to improve sleep quality through diet
šļøĀ Get on the Masterclass Waitlist
šĀ Get full show notes (and references)
šĀ 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
šĀ 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.
šĀ Patrick Cummings is a long-time CrossFitter, writer, and podcaster. Find him on social media.
on the Fight Against Sarcopenia: Strategies to Maintain Muscle Mass as We Age
We're about sarcopenia, which is the natural loss of muscle mass as we age. But donāt worry, it's not all doom and gloom. We'll explore the mechanisms behind sarcopenia, discuss the factors that contribute to its onset, and most importantly, uncover strategies to counter and even reverse its effects.
Expect to Learn:
ā¦ The background and diagnosis of sarcopenia
ā¦ The impact of aging on muscle loss and strength decline
ā¦ The potential mechanisms behind sarcopenia
ā¦ Strategies to mitigate and reverse sarcopenia
ā¦ The importance of nutrition and exercise in preserving muscle mass
šĀ Join the waitlist for the next Masterclass
šĀ Get full show notes (and references)
šĀ Sign up for ECās weekly 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
šĀ 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.
šĀ Patrick Cummings is a long-time CrossFitter, writer, and podcaster. Find him on social media.
on Diabetes & Chronic Disease: A Conversation with Med School Students
In this episode, EC talks with med students from Drexel University and answers a wide-ranging set of questions, including her insights on how physicians and dietitians can better collaborate, the science behind nutrition advice, and practical tips for maintaining a healthy diet amidst a busy schedule.
Expect to Learn
ā¦ The role of a dietitian in medical nutrition therapy
ā¦ The common misconceptions about nutrition advice from physicians
ā¦ How physicians and dietitians can collaborate effectively
ā¦ Specific guidelines for patients newly diagnosed with diabetes
ā¦ The importance of realistic and sustainable dietary habits for busy individuals
šĀ Get the #800gChallenge eBook
šĀ 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
šĀ 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.
šĀ Patrick Cummings is a long-time CrossFitter, writer, and podcaster. Find him on social media.
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:
ā¦ The truth about the role of salt in our diet
ā¦ Debunking the myth of fruit being high in sugar
ā¦ Understanding the facts about artificial sweeteners and their impact on weight
ā¦ Unraveling the truth behind the toxicity of seed oils
ā¦ Examining the relationship between carbs, insulin, and weight gain
šĀ Get full show notes (and references)
šĀ 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
šĀ 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.
šĀ Patrick Cummings is a long-time CrossFitter, writer, and podcaster. Find him on social media.
on Becoming a Healthy Eater: Reaffirming Your Identity One Choice at a Time, w/ Adam Bornstein
This week, EC and best-selling author Adam Bornstein delve into the mindset shift needed for successful nutrition and health transformations, the importance of process goals, and the three pillars of healthy eating.
Expect to Learn:
ā¦ The impact of self-perception on behavior and the power of believing in your ability to be healthy.
ā¦ The dangers of striving for perfection and the importance of embracing variation and flexibility in your approach.
ā¦ How to reaffirm your identity as a healthy eater with every positive choice you make.
ā¦ The role of process goals in achieving long-term success and breaking free from the cycle of extreme dieting.
ā¦ Understanding the three pillars of healthy eating and how they can guide your nutritional choices.
š Grab Adam's book
šĀ Learn more about becoming a 3 Pillars Coach
šĀ Sign up for ECās weekly 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
šĀ 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.
šĀ Patrick Cummings is a long-time CrossFitter, writer, and podcaster. Find him on social media.
on Blue Zones: An In-Depth Look at the Regions Where Age is Just a Number
Weāre diving into the world of Blue Zones, exploring the intriguing phenomenon of these unique geographical areas where the chances of living a long and healthy life are significantly higher than in other parts of the world.
Expect to Learn:
ā¦ The locations of the Blue Zones and their remarkable statistics on longevity
ā¦ The importance of lifestyle choices, such as diet and exercise, in the Blue Zone communities
ā¦ The role of social support and sense of purpose in promoting well-being and longevity
ā¦ The impact of environmental factors, such as walkability and access to healthy food, in shaping healthy habits
ā¦ Practical tips on how to incorporate Blue Zone principles into your own life for enhanced longevity and well-being.
šĀ Get full show notes (and references)
šĀ Sign up for ECās weekly 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
šĀ 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.
šĀ Patrick Cummings is a long-time CrossFitter, writer, and podcaster. Find him on social media.
on Mastering the Mindset of Nutrition with Mark England
In this episode, EC and Mark England discuss the significance of mindset in attaining health and fitness goals. They emphasize how our self-narratives shape our outcomes and how the speed of our thoughts impacts our ability to make positive changes. The concept of victim mentality is explored, highlighting its hindrance to progress.
Some actionable advice youāll get when you tune in:
š Recognize and challenge projections by taking responsibility for our own actions.
š Be mindful of negations and reframe negative thoughts into positive statements.
š Write down your thoughts and examine them to gain clarity and perspective.
š Focus on the future and set goals that align with your desired outcomes.
š Practice using empowering language and affirmations to shift our mindset towards success.
šĀ Learn more about Mark and Enlifted
šĀ Get the Soft Talk Challenge
šĀ Sign up for the weekly 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
šĀ 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.
šĀ Patrick Cummings is a long-time CrossFitter and podcaster. Find him on social media.
on the Limitations of Wearable Fitness Trackers
This week, we have a coaching call EC hosted recently with a listener named Nate. They talk about the limitations of wearable devices in tracking fitness and the importance of relying on performance and individual experience as indicators of training status.
Actionable advice:
Ā·Ā When assessing progress, consider factors beyond wearable metrics, such as sleep quality and overall well-being.
Ā· Understand and respect one's own limits in training and performance.
Ā· Take rest periods and listen to the body's signals for optimal fitness.
Ā· Prioritize consistency in training, rest, and nutrition for long-term fitness goals.
šĀ 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
šĀ 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
šĀ Patrick Cummings is a long-time CrossFitter and podcaster. Find him on social media.
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.
š Takeaways:
ā Involve children in meal planning and preparation to encourage their interest in healthier foods.
ā Batch prep proteins and use sauces or pan juices to keep them moist and flavorful when reheating.
ā Use frozen vegetables as a convenient and nutritious option for meal prep.
ā Create meal options like sheet pan meals or āadult lunchablesā that include a balance of carbohydrates, proteins, fats, and colorful vegetables.
ā Expose children to new foods multiple times and serve them alongside familiar foods to increase their acceptance over time.
šĀ Read Food Dietitians on Instagram
šĀ Real Food Dietitians Website
šĀ 45 Meal Prep Ideas
šĀ 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
šĀ 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.
šĀ Patrick Cummings is a long-time CrossFitter and podcaster. Find him on social media.
on Eating Foods in the āRightā Order & Nutrient Density (Hot Cakes #07)
Weāre back with another round of Hot Cakes, where Patrick presents three things heās come across recently that he wanted my thoughts on. This round, weāre 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.
šĀ 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
šĀ 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.
šĀ Patrick Cummings is a long-time CrossFitter and podcaster. Find him on social media. Full Disclaimer
on How to Gain Muscle and Lose Fat (aka Body Recomposition)
Wanting to gain muscle and lose fat (what we can also call ābody recompositionā) drives many of the folks I work with. So weāre talking about it, getting into why some people can pursue both simultaneously while others have to go through a specific bulk and cut phase. Weāre 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
šĀ Full show notes can be found here (and references)
šĀ 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
šĀ 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.
šĀ Patrick Cummings is a long-time CrossFitter and podcaster. Find him on social media.
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, itās estimated that only 5% of us are getting enough. Weāre discussing why fiber is underrated and how to get more.
šĀ Full show notes can be found here
šĀ 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
šĀ 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.
šĀ Patrick Cummings is a long-time CrossFitter and podcaster. Find him on social media.
on Explaining The Three Pillars Methodā¢ (with Rory Mckernan)
This week, Iām joined by longtime CrossFit OG Rory McKernan to talk about my history in CrossFit, my rationale behind the Three Pillars Methodā¢, and my hope for the future of the business.
šĀ 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
šĀ 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.
šĀ Patrick Cummings is a long-time CrossFitter and podcaster. Find him on social media.
on Longevity with a Low Protein and Fasting Mimicking Diet
This week, weāre discussing the recommendations made by Valter Longo in his book "The Longevity Diet.ā Weāre 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.
šĀ Full show notes can be found here
šĀ 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
šĀ 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.
šĀ Patrick Cummings is a long-time CrossFitter and podcaster. Find him on social media.
on Naked Carbs & Tom Bradyās Diet (Quick Bites #22)
Your questions are back in the spotlight this week. Weāre answering 5, all about protein, and talking about I donāt 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!
==========
EXPECT TO LEARN:
==========
šĀ My recommended range for protein intake for most people (and why)
šĀ The main challenge with a daily protein target of 150g or more
šĀ Why I think Tom Bradyās diet is perfect (for him)
šĀ Three strategies for getting more protein in every day
šĀ My thoughts on ānaked carbsā šĀ Full show notes can be found here
šĀ 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
==========
šĀ 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.
šĀ Patrick Cummings is a long-time CrossFitter and podcaster. Find him on social media. Full Disclaimer
on Nitrates - Harmful Additive or Performance Enhancer?
Are nitrates in food something to avoid, or might they actually be a performance enhancer? To find out, weāre talking about where nitrates come from, the problem with nitrate supplementation, and the role of fruits and vegetables play in our performance.
==========
EXPECT TO LEARN:
==========
šĀ Where nitrates and nitrites come from
šĀ The difference between nitrates in vegetables and processed meats
šĀ Why we donāt need to fear added nitrates in processed meats
šĀ The problem with using beet root juice for testing
šĀ Why the solution (as it usually does) comes down to more fruits and veg
šĀ Full show notes can be found here
šĀ 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
==========
šĀ 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.
šĀ Patrick Cummings is a long-time CrossFitter and podcaster. Find him on social media.
on the Galveston, Slow Carb, and Specific Carbohydrate Diets
Weāve got another Diet Review for you this week. As weāve done in the past, weāre looking at three diets youāve asked about to see better understand their claims, who they may be for (or not for), a few red flags to look out for, and more.
==========
EXPECT TO LEARN:
==========
šĀ Why we probably shouldnāt be looking for ānewā diets that work
šĀ How including lots of scientific references can trick us into believing something is legit
šĀ My thoughts on the effectiveness (or danger) of ācheat daysā
šĀ Why approaches or products designed to solve a specific health condition is a red flag
šĀ Full show notes can be found here
šĀ 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
==========
šĀ 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.
šĀ Patrick Cummings is a long-time CrossFitter and podcaster. Find him on social media.
on Eating Less by Eating More (Coaching Call #5)
I recently chatted with listener Susan about how to recover from a foot injury and weight gained during the pandemic. in this coaching call, we talked about strategies for increasing her daily protein, why itās so radical to suggest addition and not restriction, how to accurately get your own protein target, and more.
==========
EXPECT TO LEARN:
==========
šĀ An easy strategy for increasing daily protein intake
šĀ Why increased protein acts as a lever to decrease overall caloric consumption
šĀ Why strength training is just as good a weight loss strategy as cardio
šĀ How adding more exercise for weight loss can result in the opposite result
šĀ Why sometimes our problem is that our standards are just not strict enough
šĀ 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
==========
šĀ 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.
šĀ Patrick Cummings is a long-time CrossFitter and podcaster. Find him on social media.
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.
==========
EXPECT TO LEARN:
==========
šĀ How to help kids detach emotion from eating
šĀ The role and importance of modeling healthy eating behaviors
šĀ Why bad moods are opportunities to talk about food and fueling
šĀ Some suggestions on how to handle snacks
šĀ Some hacks to ensure you eat healthy even when super busy
šĀ 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
==========
šĀ 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.
šĀ Patrick Cummings is a long-time CrossFitter and podcaster. Find him on social media.
on Fueling for CrossFit Competitions (Quick Bites #21)
Your questions are back this week! Weāre focusing on questions about how to improve our fitness through nutrition. Weāre talking about supplements, protein timing, third-party supplement testing, the importance of accurate measurement, and much more.
==========
EXPECT TO LEARN:
==========
šĀ How to fuel before and during a CrossFit competition
šĀ Why we shouldnāt worry about our blood sugar is doing every minute of the day
šĀ One thing that should cause you to pause when you see a supplement study
šĀ Why perception isnāt always accurate when it comes to caloric intake
šĀ Whatās more important than what kind of protein you take in (and when you get it)
šĀ Full show notes can be found here
šĀ 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
==========
šĀ 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.
šĀ Patrick Cummings is a long-time CrossFitter and podcaster. Find him on social media.
on Cancer Prevention, w/ Krystle Zuniga
Krystle Zuniga holds aĀ Ph.D. in Nutritional Sciences, is a Registered and Licensed Dietitian, and is aĀ Board Certified Specialist in Oncology Nutrition. She joins us this week to talk about dietary strategies to prevent cancer, why thereās never any reason for guilt post-diagnosis, and the publicās misguided understanding of what causes cancer.
š Find Krystle on Instagram and at her website.
==========
EXPECT TO LEARN:
==========
šĀ Which cancer-causing myths we can safely ignore
šĀ What the science tells us about what actually can prevent cancers
šĀ Why nutritional approaches to preventing cancers are different than treating them
šĀ The question you should ask when you see the headlines about cancer risks
šĀ Whether any specific dietary patterns (like fasting) show signs of preventing cancers
šĀ 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
==========
šĀ 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.
šĀ Patrick Cummings is a long-time CrossFitter and podcaster. Find him on social media.
on the One Food to Avoid
While just about anything can be part of a healthy diet, there is one thing we could restrict or avoid that would have almost nothing but upside. That thing? Sugar-sweetened beverages. We dive into why that is, some of the challenges around fixing the problem, and more.
==========
EXPECT TO LEARN:
==========
šĀ What counts under the umbrella term of sugar-sweetened beverages (SSBs)
šĀ Whether itās the sugar or the calories that are the biggest problem
šĀ How SSBs differ from things like cookies, brownies, and other sugar-laden foods
šĀ Why diet sodas might not be the worst substitution to non-diet versions
šĀ Why taxes on SSBs donāt seem to have any effect on consumption
šĀ Full show notes can be found here
šĀ 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
==========
šĀ 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.
šĀ Patrick Cummings is a long-time CrossFitter and podcaster. Find him on social media.
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!
==========
EXPECT TO LEARN:
==========
šĀ If you should be worried about the cooking oil youāre using
šĀ What bioavailability is and how cooking affects it
šĀ Whether you need to care about āfood combiningā rules
šĀ Why there are no clear trends among those with digestive issues
šĀ Whether you should be concerned with frozen fruits and veggies
šĀ 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
==========
šĀ 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.
šĀ Patrick Cummings is a long-time CrossFitter and podcaster. Find him on social media.
on Exercise in a Pill & Wonder Bread (Hot Cakes 06)
Hot Cakes are back! Patrick presents three topics heās been curious about lately, and we discuss. This time around, weāre talking about science getting closer to putting exercise into pill form, the debate over chocolate milk in schools, and the role that fortification has had in US history.
==========
EXPECT TO LEARN:
==========
šĀ If weāre getting closer to having exercise (or the benefits of exercise) in a pill
šĀ Why food regulations are probably not the solution to chronic weight gain
šĀ How school districts decide what food is allowed in their cafeterias
šĀ Why there are absolutely benefits of modernization of our food supply
šĀ The importance of remembering the point of all this: to help people get healthier šĀ 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
==========
šĀ 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.
šĀ Patrick Cummings is a long-time CrossFitter and podcaster. Find him on social media.
on Appealing Fictions and Being Self-Aware (Rebroadcast)
This week, weāve got a chat Patrick and I had with Ben Bergeron on the Chasing Excellence pod. We talk about how to sell health fundamentals, why we fall victim to quick fixes, and how adherence to a plan is more important than the plan.
==========
EXPECT TO LEARN:
==========
šĀ Why I donāt have before/after photos on my website and social media
šĀ How our biology makes us susceptible to chasing aesthetics over function
šĀ Why pursuing health and wanting a six-pack arenāt always in line
šĀ The difference between the prescription and your adherence to it
šĀ The only way a CrossFit gym can guarantee results
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EBOOKS:
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š ā ā ā ā #800gChallengeĀ® Ebookā ā ā ā
š ā ā ā ā Lazy MacrosĀ® Ebookā
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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.
šĀ ā Sign up for the email listā
=========
ABOUT US
=========
šĀ 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.
šĀ Patrick Cummings is a long-time CrossFitter and podcaster. Find him on social media.
on Zone 2, CrossFit Injuries, & Training Volume (Quick Bites #20)
Your questions are back this week, and this time weāre focusing exclusively on fitness topics. Weāre talking about changing your approach in the gym from sport-focused and health-focused, why the answer is rarely ādo more,ā the misconceptions around CrossFit and injuries, and more.
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EXPECT TO LEARN:
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šĀ Why training for health (not sport) can sometimes feel like youāre not doing enough
šĀ The value of adding Zone 2 training for CrossFitters
šĀ How to balance seasonal, outdoor training with consistent time in the gym
šĀ Whether CrossFit is more dangerous than doing a linear strength program for an older athlete
šĀ How to get strong with isometric movements vs external loading movements
šĀ Full show notes can be found here
šĀ Sign up for the email list
==========
EBOOKS:
==========
š ā ā ā ā #800gChallengeĀ® Ebookā ā ā ā
š ā ā ā ā Lazy MacrosĀ® Ebookā
=========
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
=========
šĀ 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.
šĀ Patrick Cummings is a long-time CrossFitter and podcaster. Find him on social media.
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? Thatās what weāre 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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šĀ Why there is too much oversimplification online about treating autoimmune diseases
šĀ The origins of the Autoimmune Protocol Diet and the big problems of it
šĀ The gray area of treating autoimmune diseases with diet only
šĀ The potential downside of extremely restrictive diets
šĀ Why the best approach to treating an autoimmune disease is specific to that disease
šĀ ā Full show notes can be found hereā
šĀ ā Sign up for the email list
==========
EBOOKS:
==========
š ā ā ā ā #800gChallengeĀ® Ebookā ā ā ā
š ā ā ā ā Lazy MacrosĀ® Ebookā
==========
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
==========
šĀ 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.
šĀ Patrick Cummings is a long-time CrossFitter and podcaster. Find him on social media.