The Consistency Project – Details, episodes & analysis

We explore insulin's complexities, including its role as a storage hormone and its often-overlooked functions beyond blood sugar management.

We discuss how insulin resistance develops, its potential health risks, and the mechanisms that can lead to this metabolic condition.

Finally, we explore strategies to reverse insulin resistance, including dietary adjustments, exercise, and medical interventions like metformin and GLP-1 medications.

00:00 Welcome to the Consistency Project Podcast

00:22 Understanding Insulin: The Basics

03:59 Insulin Resistance Explained

05:53 Causes and Consequences of Insulin Resistance

12:50 Diagnosing Insulin Sensitivity and Resistance

18:09 Reversing Insulin Resistance: Medications and Lifestyle

20:25 The Power of Diet and Exercise

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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

In this episode, we’re sharing a wide-ranging conversation EC had recently with Johnny Wilson of the Streamline Training Show.

We discuss a range of topics including Herman Ponser's book 'Burn' and how energy expenditure works, the #800gChallenge® for dietary improvement, and effective workout strategies for busy parents.

We also address the benefits of consistent exercise, practical nutrition advice for maintaining lifelong health, and methods for incorporating healthier eating habits in both adults and children.

Special attention is given to overcoming the challenges faced by those with restricted time and the noticeable lifestyle shifts that occur around middle age.

TIMECODE

00:00 Welcome to the Consistency Project Podcast

01:16 Discussion on Herman Ponser's Book 'Burn'

02:36 The Importance of Lean Muscle Mass

03:15 Non-Weight Benefits of Exercise

04:29 Creating a Caloric Deficit

07:19 The #800gChallenge®

09:49 Positive Identity Shift Through Nutrition

12:49 Mechanistic Benefits of Fruits and Vegetables

20:10 Navigating Nutrition Information Online

26:40 The Reality of Achieving Abs

27:05 Setting Realistic Fitness Goals

27:29 The Importance of Habit Formation

27:50 Challenges of Crash Dieting

29:49 Parenting and Nutrition

31:11 Encouraging Healthy Eating in Kids

34:30 Balancing Fitness with a Busy Life

42:30 The Resilience of the Human Body

🔗 Get Johnny’s staple Meal Ideas for busy parents

🔗 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

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

>> SIGN-UP FOR THE EMAIL LIST <<

Get more info on the #800gChallenge®, Lazy Macros®, gym challenges, my masterclass – and more at https://optimizemenutrition.com/

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How can we simplify our diet, be healthy, and not spend our whole paycheck? To answer, we’re talking about saving money without sacrificing health, my take on what a full day of diverse, cheap eating could look like, and more.

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Full show notes can be found here.

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 EC

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.

About Patrick

The Consistency Project is produced and co-hosted by Patrick Cummings, a long-time CrossFitter, podcaster, and brand coach to gym owners & entrepreneurs. Find him on social media.

Disclaimer:

The information is being provided to you for educational and informational purposes only. It is to educate you about general nutrition practices and as a self-help tool for your own use. It is not meant to substitute for the advice provided by a medical professional. You should not use the information contained herein for diagnosing or treating a health problem or disease. This information is to be used at your own risk based on your own judgment. Click for full disclaimer.

>> SIGN-UP FOR THE EMAIL LIST <<

Get more info on the #800gChallenge®, Lazy Macros®, gym challenges, my masterclass – and more at https://optimizemenutrition.com/

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This week, Patrick gives me with three questions he’s had recently to get my thoughts and opinions. We’re talking about the carbohydrate insulin model, daily protein targets, and good questions to get a sense of someone’s diet.

—

Full show notes can be found here.

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 EC

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.

About Patrick

The Consistency Project is produced and co-hosted by Patrick Cummings, a long-time CrossFitter, podcaster, and brand coach to gym owners & entrepreneurs. Find him on social media.

Disclaimer:

The information is being provided to you for educational and informational purposes only. It is to educate you about general nutrition practices and as a self-help tool for your own use. It is not meant to substitute for the advice provided by a medical professional. You should not use the information contained herein for diagnosing or treating a health problem or disease. This information is to be used at your own risk based on your own judgment. Click for full disclaimer.

>> SIGN-UP FOR THE EMAIL LIST <<

Get more info on the #800gChallenge®, Lazy Macros®, gym challenges, my masterclass – and more at https://optimizemenutrition.com/

—

We’re bringing you a recent coaching call I had with a listener, where we talked about strategies for flex calories, spending her caloric budget wisely, why estimating badly is better than not estimating at all, and more.

—

Full show notes can be found here.

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 EC

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.

About Patrick

The Consistency Project is produced and co-hosted by Patrick Cummings, a long-time CrossFitter, podcaster, and brand coach to gym owners & entrepreneurs. Find him on social media.

Disclaimer:

The information is being provided to you for educational and informational purposes only. It is to educate you about general nutrition practices and as a self-help tool for your own use. It is not meant to substitute for the advice provided by a medical professional. You should not use the information contained herein for diagnosing or treating a health problem or disease. This information is to be used at your own risk based on your own judgment. Click for full disclaimer.

>> SIGN-UP FOR THE EMAIL LIST <<

Get more info on the #800gChallenge®, Lazy Macros®, gym challenges, my masterclass – and more at https://optimizemenutrition.com/

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What’s the relationship between stress, nutrition, and weight gain? To answer, we’re talking through why processed foods are so appealing, how availability plays a crucial role, and some strategies to make better decisions.

—

Full show notes can be found here.

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 EC

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.

About Patrick

The Consistency Project is produced and co-hosted by Patrick Cummings, a long-time CrossFitter, podcaster, and brand coach to gym owners & entrepreneurs. Find him on social media.

Disclaimer:

The information is being provided to you for educational and informational purposes only. It is to educate you about general nutrition practices and as a self-help tool for your own use. It is not meant to substitute for the advice provided by a medical professional. You should not use the information contained herein for diagnosing or treating a health problem or disease. This information is to be used at your own risk based on your own judgment. Click for full disclaimer.

>> SIGN-UP FOR THE EMAIL LIST <<

Get more info on the #800gChallenge®, Lazy Macros®, gym challenges, my masterclass – and more at https://optimizemenutrition.com/

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Why has fruit gotten such a bad rap? To understand that, we have to talk about what sugar is, what the research says about sugar consumption, why we need to worry far less about how much fruit we eat, and a bunch more.

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Full show notes can be found here.

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 EC

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.

About Patrick

The Consistency Project is produced and co-hosted by Patrick Cummings, a long-time CrossFitter, podcaster, and brand coach to gym owners & entrepreneurs. Find him on social media.

Disclaimer:

The information is being provided to you for educational and informational purposes only. It is to educate you about general nutrition practices and as a self-help tool for your own use. It is not meant to substitute for the advice provided by a medical professional. You should not use the information contained herein for diagnosing or treating a health problem or disease. This information is to be used at your own risk based on your own judgment. Click for full disclaimer.

>> SIGN-UP FOR THE EMAIL LIST <<

Get more info on the #800gChallenge®, Lazy Macros®, gym challenges, my masterclass – and more at https://optimizemenutrition.com/

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I don’t recommend many mainstream nutrition books, but I recently read one I liked. In this episode, we talk about some of the big ideas in Herman Pontzer’s book, “Burn.”

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Full show notes can be found here.

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 EC

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.

About Patrick

The Consistency Project is produced and co-hosted by Patrick Cummings, a long-time CrossFitter, podcaster, and brand coach to gym owners & entrepreneurs. Find him on social media.

Disclaimer:

The information is being provided to you for educational and informational purposes only. It is to educate you about general nutrition practices and as a self-help tool for your own use. It is not meant to substitute for the advice provided by a medical professional. You should not use the information contained herein for diagnosing or treating a health problem or disease. This information is to be used at your own risk based on your own judgment. Click for full disclaimer.

>> SIGN-UP FOR THE EMAIL LIST <<

Get more info on the #800gChallenge®, Lazy Macros®, gym challenges, my masterclass – and more at https://optimizemenutrition.com/

--

Last week, we discussed electrolyte supplementation as it relates to hydration and performance. Here, we’re going to get more practical and answer 13 questions I got from listeners about how to apply the principles to life.

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Full show notes can be found here.

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 EC

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.

About Patrick

The Consistency Project is produced and co-hosted by Patrick Cummings, a long-time CrossFitter, podcaster, and brand coach to gym owners & entrepreneurs. Find him on social media.

Disclaimer:

The information is being provided to you for educational and informational purposes only. It is to educate you about general nutrition practices and as a self-help tool for your own use. It is not meant to substitute for the advice provided by a medical professional. You should not use the information contained herein for diagnosing or treating a health problem or disease. This information is to be used at your own risk based on your own judgment. Click for full disclaimer.