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<

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 tim

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 timestamps 🔗 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

We&#39;re about sarcopenia, which is the natural loss of muscle mass as we age. But don’t worry, it&#39;s not all doom and gloom. We&#39;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: ✦ The background and diagnosis of sarcopenia ✦ The impact of aging on muscle loss and strength decline ✦ The potential mechanisms behind sarcopenia ✦ Strategies to mitigate and reverse sarcopenia ✦ The importance of nutrition and exercise in preserving muscle mass 🔗 Join the waitlist for the next Masterclass 🔗 Get full show notes and timestamps 🔗 Sign up for EC’s weekly email list <stron

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 ✦ The role of a dietitian in medical nutrition therapy ✦ The common misconceptions about nutrition advice from physicians ✦ How physicians and dietitians can collaborate effectively ✦ Specific guidelines for patients newly diagnosed with diabetes ✦ The importance of realistic and sustainable dietary habits for busy individuals 🔗 Get the #800gChallenge eBook 🔗 Sign up for EC’s weekly bonus email ABOUT THE SHOW The Consistency Project aims to simplify nut

In this episode, we explore six of the most prevalent social media myths I consistently see online. Here&#39;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 timestamps 🔗 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 Nutri

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: ✦ The impact of self-perception on behavior and the power of believing in your ability to be healthy. ✦ The dangers of striving for perfection and the importance of embracing variation and flexibility in your approach. ✦ How to reaffirm your identity as a healthy eater with every positive choice you make. ✦ The role of process goals in achieving long-term success and breaking free from the cycle of extreme dieting. ✦ Understanding the three pillars of healthy eating and how they can guide your nutritional choices. 🔗 Grab Adam&#39;s book 🔗 <a href="https://optimizemenutrition.com/become-a-nutrit

We’re 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: ✦ The locations of the Blue Zones and their remarkable statistics on longevity ✦ The importance of lifestyle choices, such as diet and exercise, in the Blue Zone communities ✦ The role of social support and sense of purpose in promoting well-being and longevity ✦ The impact of environmental factors, such as walkability and access to healthy food, in shaping healthy habits ✦ Practical tips on how to incorporate Blue Zone principles into your own life for enhanced longevity and well-being. 🔗 Get full show notes and timestamps 🔗 <a href="https://optimizemenutrition.com/e

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 you’ll get when you tune in: 📍 Recognize and challenge projections by taking responsibility for our own actions. 📍 Be mindful of negations and reframe negative thoughts into positive statements. 📍 Write down your thoughts and examine them to gain clarity and perspective. 📍 Focus on the future and set goals that align with your desired outcomes. 📍 Practice using empowering language and affirmations to shift our mindset towards success. 🔗 Learn more about Mark and Enlifted 🔗 Get the Soft Talk Chall

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: · When assessing progress, consider factors beyond wearable metrics, such as sleep quality and overall well-being. · Understand and respect one&#39;s own limits in training and performance. · Take rest periods and listen to the body&#39;s signals for optimal fitness. · Prioritize consistency in training, rest, and nutrition for long-term fitness goals. 🔗 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

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 increa

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&#39;s the founder of OptimizeMe Nutrition and the creator of

SIGN-UP FOR THE MASTERCLASS BY SEPT 12 📍 ⁠Individual’s version⁠ 📍 ⁠Coach’s version⁠ 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

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&#39;s the founder of OptimizeMe Nutrition and the creator of the #800gChallenge®. Find her on <a href="https://www.instagram.com/o

This week, we’re discussing the recommendations made by Valter Longo in his book &quot;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&#39;s the founder of <a href="https:/

Are nitrates in food something to avoid, or might they actually be a performance enhancer? To find out, we’re 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: ========== 📍 Where nitrates and nitrites come from 📍 The difference between nitrates in vegetables and processed meats 📍 Why we don’t need to fear added nitrates in processed meats 📍 The problem with using beet root juice for testing 📍 Why the solution (as it usually does) comes down to more fruits and veg 🔗 Full show notes can be found here 🔗 Sign up for the email list ========== ABOUT THE SHOW ========== The Consistency Project aims to

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. ========== EXPECT TO LEARN: ========== 📍 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 🔗 Sign up for the email list <br

Can nutrition help prevent or stave off dementia? To answer, we’re talking about the growing research around the MIND diet, the difference between diets and dietary patterns, why restrictions can be helpful, and more. EXPECT TO LEARN: &nbsp; 📍&nbsp;The difference between dementia and mild cognitive impairment 📍&nbsp;What the MIND diet is and its possible role in dementia prevention 📍&nbsp;The distinction between diets and dietary patterns 📍&nbsp;Why the greater number of limitations may be the secret to the MIND diet 📍&nbsp;What reverse causation is and why we need to be wary of it &nbsp; 🔗 Full show notes can be found here 🔗 Sign up for the email list&nbsp; ABOUT THE SHOW&nbsp; <