We’re joined this week by Abby Langer, a registered dietitian with 25 years of experience and the author of 'Good Food, Bad Diet.' Abby discusses the pervasive and harmful impacts of diet culture, emphasizing the need to shift our core beliefs related to body image and worthiness. She outlines the differences between true hunger and emotional eating and offers practical advice for cultivating a healthy relationship with food. Abby also shares insights on approaching nutrition with children amidst diet culture and social media noise. 00:00 Welcome to The Consistency Project 00:36 Introduction to Abby Langer 01:52 Defining Diet Culture 04:18 Understanding Core Beliefs 07:12 Healthy Weight Loss vs. Diet Culture 10:40 The Concept of Comfortable Weight 14:10 Navigating Emotional Eating 18:40 Raising Kids in a Diet Culture World 24:27 Navigating Nutrition Information on Social Media 28:04 Conclusion and Farewell 🔗 Visit Abby’s website 🔗 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 --- Support this podcast: https://podcasters.spotify.com/pod/show/theconsistencyproject/support

We’re exploring the science behind anti-nutrients, their roles in nutrition, and whether they are harmful or beneficial. We discuss compounds such as lectins, oxalates, phytates, goitrogens, and phytoestrogens and examine their misconceptions. We clarify how these substances interact with our bodies, the impact of cooking methods, and the relevance of current scientific research in dispelling fear-based nutrition myths. 00:00 Welcome to the Consistency Project Podcast 00:42 Introduction to Anti-Nutrients 03:24 Deep Dive into Lectins 10:04 Understanding Oxalates 17:06 Exploring Phytates 19:15 Goitrogens and Thyroid Health 21:09 Phytoestrogens and Their Impact 23:51 Navigating Nutrition Myths 28:48 Conclusion and Final Thoughts 🔗 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 --- Support this podcast: https://podcasters.spotify.com/pod/show/theconsistencyproject/support

We’re looking at three fascinating research studies on fitness this week. We discuss the importance of maintaining muscle strength during periods of disuse, the impact of vitamin D on athletic performance, and the effectiveness of full-body versus split routine resistance training for fat loss. TIMESTAMPS: 00:00 Welcome to The Consistency Project 00:41 Diving into Fitness Research 02:46 Understanding Muscle Disuse 12:04 Vitamin D and Athletic Performance 19:22 Resistance Training for Fat Loss 27:03 Final Thoughts and Takeaways 🔗 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 --- Support this podcast: https://podcasters.spotify.com/pod/show/theconsistencyproject/support

We delve into Peter Attia's book 'Outlive' which focuses on the science and art of longevity. We discuss his concepts of Medicine 3.0, which aim to extend lifespan and health span and ensure that we live longer, healthier lives. We examine the four horsemen of chronic diseases—heart disease, cancer, neurodegenerative diseases, and type 2 diabetes—as well as the potential benefits and criticisms of his proposals. We also review his stance on conventional medicine and preventative screenings, and take a closer look at his diet and fitness recommendations, questioning the realistic application for the average person. 00:00 Welcome to The Consistency Project Podcast 00:39 Introduction to Peter Attia and 'Outlive' 02:26 Medicine 3.0: Extending Health Span 04:01 Book Review: High-Level Opinions 06:10 Heart Disease: Criticisms and Recommendations 15:07 Cancer: The War and Screening Challenges 22:01 Diet and Fitness: Recommendations and Criticisms 28:07 Mental Health and Final Thoughts 29:19 Conclusion and Farewell 🔗 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 --- Send in a voice message: https://podcasters.spotify.com/pod/show/theconsistencyproject/message Support this podcast: https://podcasters.spotify.com/pod/show/theconsistencyproject/support

We’re discussing three ideas this week, starting with a discussion of three common nutrition 'lies' and their implications. We then examine the peculiar diet and training strategies of ultramarathoner Courtney Dauwalter, questioning the role of intuition versus objective measurements. Lastly, we analyze a study on the surprisingly low number of home-cooked meals Americans consume per week and its impact on achieving health and fitness goals. TIMESTAMPS: 00:00 Welcome to the Consistency Project Podcast 00:35 Introduction to Hot Cakes 01:26 Debunking Nutrition Myths 02:50 The Importance of Meal Prep 08:56 Courtney Dauwalter's Ultramarathon Diet 11:22 Listening to Your Body vs. Data 16:04 Raising the Bar in Life 20:23 Americans' Eating Habits Post-Pandemic 22:41 Strategies for Eating Out 29:50 Conclusion and Farewell 🔗 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 --- Send in a voice message: https://podcasters.spotify.com/pod/show/theconsistencyproject/message Support this podcast: https://podcasters.spotify.com/pod/show/theconsistencyproject/support

We return to the topic of the weight loss drug semaglutide, sold under brand names such as Wegovy and Ozempic. We explore who these drugs are suitable for, what to expect when starting this type of therapy, and how they fit into the broader context of health management. Expect to Learn: The indications and potential candidates for GLP-1 weight loss drugs Expected results and side effects of semaglutide therapy The role of diet and exercise in conjunction with GLP-1 drugs Strategies for maintaining weight loss after discontinuing the medication The long-term effects and safety considerations of GLP-1 drugs 🔗 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 --- Send in a voice message: https://podcasters.spotify.com/pod/show/theconsistencyproject/message Support this podcast: https://podcasters.spotify.com/pod/show/theconsistencyproject/support

This week, Street Parking’s head of nutrition, Molly Vollmer, joins us to talk family meals and explore practical strategies for making healthy eating a seamless part of your daily routine. Expect to Learn: Practical meal prep hacks to streamline your weeknights Clever ways to introduce variety without sacrificing simplicity Strategies for involving kids in the cooking process and fostering healthy habits Tips for managing social events and treating indulgences mindfully Quick and nourishing meal ideas for those chaotic days 🔗 Follow Molly on Instagram 🔗 Learn more about Street Parking 🔗 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 --- Send in a voice message: https://podcasters.spotify.com/pod/show/theconsistencyproject/message Support this podcast: https://podcasters.spotify.com/pod/show/theconsistencyproject/support

In today's episode, we're diving into 10 listener questions that cover everything from the impact of cooling rice on its nutritional properties to the validity of somatotypes in determining diet plans. We'll also explore how paralysis affects metabolism, the influence of diet on muscle soreness, and much more. Get ready for a rapid-fire session where we break down the science to give you practical, actionable insights. Expect to Learn: Whether cooling and reheating rice increases its resistant starch content How paralysis impacts calorie needs and protein requirements If consuming added sugars can exacerbate muscle soreness and DOMS What to eat when sick with a cold for optimal recovery The truth about somatotypes and neurotypes for personalizing nutrition and training 🔗 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 --- Send in a voice message: https://podcasters.spotify.com/pod/show/theconsistencyproject/message Support this podcast: https://podcasters.spotify.com/pod/show/theconsistencyproject/support

We turn a critical eye onto a recent position paper on the nutritional needs of female athletes, focusing specifically on the paper's recommendations for pre- and post-workout carbohydrate and protein intake. We dive deep into the evidence presented in the paper and discuss whether the recommendations are supported by the cited research. Expect to Learn: The key recommendations made in the position paper regarding carbohydrate and protein intake for female athletes Whether the evidence cited in the paper supports the specific recommendations made The potential implications of misinterpreting the paper's recommendations The importance of considering individual factors such as muscle mass, activity level, and goals when making nutrition recommendations Our perspective on the necessity of gender-specific nutrition recommendations based on the available evidence 🔗 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 --- Send in a voice message: https://podcasters.spotify.com/pod/show/theconsistencyproject/message Support this podcast: https://podcasters.spotify.com/pod/show/theconsistencyproject/support

In this episode, we delve into the realm of the "worried well" phenomenon, exploring the underlying reasons behind the obsession with various health metrics and practices. We'll unpack the allure of quantifiable data and the desire for immediate gratification, discussing how these factors contribute to the creation of health anxiety and compulsive behaviors. Expect to Learn: ✦ The definition and characteristics of the "worried well" population. ✦ The role of fear, control, and the pursuit of perfection in driving obsessive health behaviors. ✦ The importance of recognizing when enough is enough and when further optimization becomes counterproductive. ✦ The distinction between measurable metrics and overall well-being, and the potential pitfalls of over-reliance on data. ✦ Practical strategies for maintaining a balanced and holistic approach to health, without falling into the trap of anxiety-inducing compulsions. 🔗 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 --- Send in a voice message: https://podcasters.spotify.com/pod/show/theconsistencyproject/message Support this podcast: https://podcasters.spotify.com/pod/show/theconsistencyproject/support

In this episode, we dive into the world of food labels and marketing claims to uncover the truth about the nutritional value of various food sources. We examine the research and data behind grass-fed beef, pastured eggs, wild-caught salmon, and organic produce to determine whether these premium options are worth the extra cost and attention. By the end of our discussion, you'll understand how to make informed decisions about your food choices and focus on what truly matters for your health. Expect to Learn: ✦ The negligible differences in omega-3 and omega-6 content between grass-fed and grain-fed beef ✦ Why pastured eggs may not always be nutritionally superior to store-bought eggs ✦ The surprising truth about contaminants in wild-caught versus farmed salmon ✦ How the nutritional characteristics of organic and conventional produce compare ✦ Why a diverse, whole-foods-based diet is more important than focusing on individual food sources 🔗 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 --- Send in a voice message: https://podcasters.spotify.com/pod/show/theconsistencyproject/message Support this podcast: https://podcasters.spotify.com/pod/show/theconsistencyproject/support

In this episode, we examine a new Netflix documentary about the secrets of gut health. We break down the key takeaways and discuss what the film did well and where it fell short. Expect to Learn: ✦ How the documentary explains the impact of diet on gut health ✦ The importance of diversity in fruit and vegetable consumption ✦ Why the film's stance on calories and gut health tests is problematic ✦ The limitations of relying solely on "listening to your body" for gut health ✦ How this documentary fits into the broader conversation about gut health 🔗 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 --- Send in a voice message: https://podcasters.spotify.com/pod/show/theconsistencyproject/message Support this podcast: https://podcasters.spotify.com/pod/show/theconsistencyproject/support

In this episode, we dive deep into the science behind food addiction and explore why certain foods can be as addictive as drugs like nicotine or alcohol. Our guest, Ashley Gearhardt, is an expert in the field and shares fascinating insights into how the food industry has engineered products to hijack our brains' reward systems, leaving many people struggling with cravings and compulsive eating. We also discuss the parallels between Big Tobacco and the modern food environment, and how recognizing food addiction could be a crucial step in addressing the obesity epidemic. Expect to Learn: ✦ Why identifying a single addictive substance in food is not the whole story ✦ How the food industry has optimized products to be hyper-palatable and addictive ✦ The role of dopamine in driving compulsive eating behavior ✦ The striking similarities between Big Tobacco's tactics and the modern food industry ✦ Why acknowledging food addiction could be a game-changer for public health policy 🔗 Learn more about the Yale Food Addiction Scale 🔗 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 --- Send in a voice message: https://podcasters.spotify.com/pod/show/theconsistencyproject/message Support this podcast: https://podcasters.spotify.com/pod/show/theconsistencyproject/support

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: ✦ Why EC's principles-driven approach to nutrition remains steadfast despite the ever-evolving landscape ✦ The intricate relationship between nutrition and chronic conditions like musculoskeletal pain and cognitive decline ✦ How to navigate the minefield of contradictory information and separate facts from gimmicks ✦ EC's unique perspective on personalized nutrition and the role of genomics ✦ Practical strategies for sustainable dietary changes that don't feel like a constant struggle 🔗 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 --- Send in a voice message: https://podcasters.spotify.com/pod/show/theconsistencyproject/message Support this podcast: https://podcasters.spotify.com/pod/show/theconsistencyproject/support

🚨 Spring Masterclass Cohort Starts April 17 🚨 ⁠⁠⁠Individual Registration⁠⁠⁠ | ⁠⁠⁠Coach Registration⁠⁠⁠ --- We sit down with Alan Aragon, a renowned nutritionist, researcher, and author of “Flexible Dieting,” 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: ✦ The hidden wisdom of bro science and how it can sometimes work despite lacking scientific evidence. ✦ The truth about protein timing and its impact on muscle growth, debunking common myths. ✦ The role of carbohydrates in maximizing performance, especially for high-intensity activities like CrossFit. ✦ The potential for muscle mass gains as we age and strategies to maintain progress. ✦ Aragon's take on the debate surrounding sex-specific nutrition protocols and whether they are truly necessary. 🔗 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 --- Send in a voice message: https://podcasters.spotify.com/pod/show/theconsistencyproject/message Support this podcast: https://podcasters.spotify.com/pod/show/theconsistencyproject/support

🚨 Spring Masterclass Cohort Starts April 17 🚨 ⁠⁠Individual Registration⁠⁠ | ⁠⁠Coach Registration⁠⁠ --- 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. 🔗 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 --- Send in a voice message: https://podcasters.spotify.com/pod/show/theconsistencyproject/message Support this podcast: https://podcasters.spotify.com/pod/show/theconsistencyproject/support

🚨 Spring Masterclass Cohort Starts April 17 🚨 ⁠Individual Registration⁠ | ⁠Coach Registration⁠ --- We’re 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: ✦ The differences between hunger (the body's need for fuel) and appetite (the desire to eat, often influenced by psychological and environmental factors). ✦ How cravings fit into the hunger and appetite equation, and strategies for decoupling cravings from their triggers. ✦ 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. ✦ The importance of creating an environment conducive to mindful eating, free from triggers and temptations that can lead to mindless consumption. ✦ Practical tips for hacking hunger by focusing on whole, nutrient-dense foods that promote satiety and satisfaction. 🔗 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 --- Send in a voice message: https://podcasters.spotify.com/pod/show/theconsistencyproject/message Support this podcast: https://podcasters.spotify.com/pod/show/theconsistencyproject/support

🚨 Spring Masterclass Cohort Starts April 17 🚨 Individual Registration | Coach Registration --- 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 --- Send in a voice message: https://podcasters.spotify.com/pod/show/theconsistencyproject/message Support this podcast: https://podcasters.spotify.com/pod/show/theconsistencyproject/support

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 ✦ The three main areas of focus when optimizing your diet: weight, health, and performance. ✦ How to experiment with protein intake and its impact on your health. ✦ The role of total calories and macro distribution in diet optimization. ✦ The importance of micronutrients and fiber in the quality of your diet. ✦ The limitations and challenges in tracking and optimizing diet components. 🔗 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 --- Send in a voice message: https://podcasters.spotify.com/pod/show/theconsistencyproject/message Support this podcast: https://podcasters.spotify.com/pod/show/theconsistencyproject/support

🚨 Interested in the Masterclass? 🔗 ⁠⁠⁠⁠Individuals click here⁠⁠⁠⁠ || ⁠⁠⁠⁠Coaches click here⁠⁠⁠⁠ 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 --- Send in a voice message: https://podcasters.spotify.com/pod/show/theconsistencyproject/message Support this podcast: https://podcasters.spotify.com/pod/show/theconsistencyproject/support

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 --- Send in a voice message: https://podcasters.spotify.com/pod/show/theconsistencyproject/message Support this podcast: https://podcasters.spotify.com/pod/show/theconsistencyproject/support

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 --- Send in a voice message: https://podcasters.spotify.com/pod/show/theconsistencyproject/message Support this podcast: https://podcasters.spotify.com/pod/show/theconsistencyproject/support

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 🔗 Jump into the Three Pillars™ Method Masterclass 🔗 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 --- Send in a voice message: https://podcasters.spotify.com/pod/show/theconsistencyproject/message Support this podcast: https://podcasters.spotify.com/pod/show/theconsistencyproject/support

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 🔗 Jump into the Three Pillars™ Method Masterclass 🔗 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 --- Send in a voice message: https://podcasters.spotify.com/pod/show/theconsistencyproject/message Support this podcast: https://podcasters.spotify.com/pod/show/theconsistencyproject/support

We’re 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 · What GMOs are and the science behind them · The prevalence of GMOs in our food supply · How public perception of GMOs has been shaped · The potential risks and benefits of GMO technology · How GMOs are regulated, and what "bio-engineered" labeling means 🔗 Grab the #800gChallenge eBook 🔗 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 --- Send in a voice message: https://podcasters.spotify.com/pod/show/theconsistencyproject/message Support this podcast: https://podcasters.spotify.com/pod/show/theconsistencyproject/support

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 --- Send in a voice message: https://podcasters.spotify.com/pod/show/theconsistencyproject/message Support this podcast: https://podcasters.spotify.com/pod/show/theconsistencyproject/support

We’re highlighting some of the key ideas from one of the few nutrition books worth reading, Alan Aragon’s “Flexible Dieting.” 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 ✦ The role of autonomy in nutrition and its impact on motivation ✦ How flexible dieting can be individualized to meet specific goals and preferences ✦ The relationship between rigid control and disinhibition in consumption ✦ The importance of tracking progress through body weight, waist circumference, and lifting strength ✦ The potential health outcomes associated with flexible dieting 🚨 Get the Lazy Macros eBook 🔗 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 --- Send in a voice message: https://podcasters.spotify.com/pod/show/theconsistencyproject/message Support this podcast: https://podcasters.spotify.com/pod/show/theconsistencyproject/support

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 --- Send in a voice message: https://podcasters.spotify.com/pod/show/theconsistencyproject/message Support this podcast: https://podcasters.spotify.com/pod/show/theconsistencyproject/support

This week, we’re talking about Netflix’s new docuseries, “You Are What You Eat.” 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 ✦ Gain insight into the limitations of an eight-week study with a small sample size ✦ Explore the blurred lines between scientific research and documentary storytelling ✦ Uncover the role of guilt and motivation in driving dietary habits ✦ Understand the controversy surrounding TMAO as a biomarker for cardiovascular health ✦ Reflect on the broader implications of dietary choices beyond individual health 🔗 Get full show notes & 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 --- Send in a voice message: https://podcasters.spotify.com/pod/show/theconsistencyproject/message Support this podcast: https://podcasters.spotify.com/pod/show/theconsistencyproject/support

We’re excited to dive into the topic of the #800gChallenge® in this episode. This week, we’re 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: ✦ The background and rationale behind the #800gChallenge® ✦ How the challenge can improve the quality of your diet ✦ The research supporting the health benefits of consuming 800 grams of fruits and vegetables ✦ Tips and strategies for incorporating the challenge into your daily routine ✦ Real-life experiences and lessons learned from those who have taken on the #800gChallenge® 🔗 Download the Anti-Cookbook 🔗 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 --- Send in a voice message: https://podcasters.spotify.com/pod/show/theconsistencyproject/message Support this podcast: https://podcasters.spotify.com/pod/show/theconsistencyproject/support

🚨 Sign up for the Jan. Masterclass: Individuals | Coaches 🚨 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: ✦ The red flags to look out for when it comes to detox diets ✦ The truth about toxins and how our bodies naturally detoxify ✦ The potential risks and harm associated with detox products and tests ✦ The importance of understanding the specifics of chemical exposure and toxicity ✦ Practical ways to support your body's natural detoxification processes 🔗 Get full show notes & 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 --- Send in a voice message: https://podcasters.spotify.com/pod/show/theconsistencyproject/message Support this podcast: https://podcasters.spotify.com/pod/show/theconsistencyproject/support

🚨 Sign up for the Jan. Masterclass: Individuals | Coaches 🚨 This week, we’re 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 ✦ The distinction between unprocessed, minimally processed, and ultra-processed foods ✦ How ultra-processed foods affect our calorie intake and weight gain ✦ The role of dopamine in reinforcing the consumption of these addictive-like foods ✦ The impact of environmental cues and memories on our craving for ultra-processed foods ✦ The ongoing debate surrounding whether food addiction is a true addiction 🔗 Get full show notes & 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 --- Send in a voice message: https://podcasters.spotify.com/pod/show/theconsistencyproject/message Support this podcast: https://podcasters.spotify.com/pod/show/theconsistencyproject/support

We’re 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: ✦ The effectiveness of melatonin in improving sleep quality ✦ The different forms of magnesium and their impact on sleep latency ✦ The potential benefits and limitations of apigenin as a sleep supplement ✦ The role of L-theanine in promoting relaxation and better sleep ✦ The scientific evidence behind glycine and GABA for enhancing sleep quality 🔗 Get full show notes (with 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 --- Send in a voice message: https://podcasters.spotify.com/pod/show/theconsistencyproject/message Support this podcast: https://podcasters.spotify.com/pod/show/theconsistencyproject/support

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 --- Send in a voice message: https://podcasters.spotify.com/pod/show/theconsistencyproject/message Support this podcast: https://podcasters.spotify.com/pod/show/theconsistencyproject/support

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 --- Send in a voice message: https://podcasters.spotify.com/pod/show/theconsistencyproject/message Support this podcast: https://podcasters.spotify.com/pod/show/theconsistencyproject/support

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 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 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 --- Send in a voice message: https://podcasters.spotify.com/pod/show/theconsistencyproject/message Support this podcast: https://podcasters.spotify.com/pod/show/theconsistencyproject/support

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 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 --- Send in a voice message: https://podcasters.spotify.com/pod/show/theconsistencyproject/message Support this podcast: https://podcasters.spotify.com/pod/show/theconsistencyproject/support

We're about sarcopenia, which is the natural loss of muscle mass as we age. But don’t 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: ✦ 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 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 --- Send in a voice message: https://podcasters.spotify.com/pod/show/theconsistencyproject/message Support this podcast: https://podcasters.spotify.com/pod/show/theconsistencyproject/support

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 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 --- Send in a voice message: https://podcasters.spotify.com/pod/show/theconsistencyproject/message Support this podcast: https://podcasters.spotify.com/pod/show/theconsistencyproject/support

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 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 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 --- Send in a voice message: https://podcasters.spotify.com/pod/show/theconsistencyproject/message Support this podcast: https://podcasters.spotify.com/pod/show/theconsistencyproject/support

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's book 🔗 Learn more about becoming a 3 Pillars Coach 🔗 Sign up for EC’s 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 📍 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 --- Send in a voice message: https://podcasters.spotify.com/pod/show/theconsistencyproject/message Support this podcast: https://podcasters.spotify.com/pod/show/theconsistencyproject/support

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 🔗 Sign up for EC’s 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 📍 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 --- Send in a voice message: https://podcasters.spotify.com/pod/show/theconsistencyproject/message Support this podcast: https://podcasters.spotify.com/pod/show/theconsistencyproject/support

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 Challenge 🔗 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 📍 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 --- Send in a voice message: https://podcasters.spotify.com/pod/show/theconsistencyproject/message Support this podcast: https://podcasters.spotify.com/pod/show/theconsistencyproject/support

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's own limits in training and performance. · Take rest periods and listen to the body'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 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 --- Send in a voice message: https://podcasters.spotify.com/pod/show/theconsistencyproject/message Support this podcast: https://podcasters.spotify.com/pod/show/theconsistencyproject/support

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 --- Send in a voice message: https://podcasters.spotify.com/pod/show/theconsistencyproject/message Support this podcast: https://podcasters.spotify.com/pod/show/theconsistencyproject/support

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 --- Send in a voice message: https://podcasters.spotify.com/pod/show/theconsistencyproject/message Support this podcast: https://podcasters.spotify.com/pod/show/theconsistencyproject/support

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 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 --- Send in a voice message: https://podcasters.spotify.com/pod/show/theconsistencyproject/message Support this podcast: https://podcasters.spotify.com/pod/show/theconsistencyproject/support

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 --- Send in a voice message: https://podcasters.spotify.com/pod/show/theconsistencyproject/message Support this podcast: https://podcasters.spotify.com/pod/show/theconsistencyproject/support

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 --- Send in a voice message: https://podcasters.spotify.com/pod/show/theconsistencyproject/message Support this podcast: https://podcasters.spotify.com/pod/show/theconsistencyproject/support

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 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 --- Send in a voice message: https://podcasters.spotify.com/pod/show/theconsistencyproject/message Support this podcast: https://podcasters.spotify.com/pod/show/theconsistencyproject/support

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 ========= 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 --- Send in a voice message: https://podcasters.spotify.com/pod/show/theconsistencyproject/message Support this podcast: https://podcasters.spotify.com/pod/show/theconsistencyproject/support

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:   📍 The difference between dementia and mild cognitive impairment 📍 What the MIND diet is and its possible role in dementia prevention 📍 The distinction between diets and dietary patterns 📍 Why the greater number of limitations may be the secret to the MIND diet 📍 What reverse causation is and why we need to be wary of it   🔗 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, podcaster, and brand coach to gym owners & entrepreneurs. Find him on social media.  Full Disclaimer --- Send in a voice message: https://podcasters.spotify.com/pod/show/theconsistencyproject/message Support this podcast: https://podcasters.spotify.com/pod/show/theconsistencyproject/support