Podcast The Consistency Project by EC Synkowski Episodes

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	Title	Pub. Date	Duration
	on Reversing Insulin Resistance: Science & Strategies	28 Aug 2024	00:23:07
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 🔗 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
	Setting You Up with a Forever Plan (Streamline Training Show Replay)	21 Aug 2024	00:49:06
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
	on the Magic Pill Myth: Understanding the Limitations of GLP-1 Weight Loss Drugs	19 Jun 2024	00:30:13
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
	on a Minimalist Diet That’s Cheap and Effective	28 Sep 2022	00:27:56
>> SIGN-UP FOR THE EMAIL LIST << Get more info on the #800gChallenge®, Lazy Macros®, gym challenges, my masterclass – and more at https://optimizemenutrition.com/ — 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. — 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.
	on Low Carb vs Counting Calories (Hot Cakes #03)	21 Sep 2022	00:23:33
>> SIGN-UP FOR THE EMAIL LIST << Get more info on the #800gChallenge®, Lazy Macros®, gym challenges, my masterclass – and more at https://optimizemenutrition.com/ — 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.
	on Dining Out Without Stressing Out	14 Sep 2022	00:25:00
>> 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.
	on Stress Eating	06 Sep 2022	00:26:20
>> SIGN-UP FOR THE EMAIL LIST << Get more info on the #800gChallenge®, Lazy Macros®, gym challenges, my masterclass – and more at https://optimizemenutrition.com/ — 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.
	on Fructose, Fruit, and Sugar	31 Aug 2022	00:28:02
>> SIGN-UP FOR THE EMAIL LIST << Get more info on the #800gChallenge®, Lazy Macros®, gym challenges, my masterclass – and more at https://optimizemenutrition.com/ --- 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. --- 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.
	on My 5 Takeaways from a Book Worth Reading	24 Aug 2022	00:30:44
>> SIGN-UP FOR THE EMAIL LIST << Get more info on the #800gChallenge®, Lazy Macros®, gym challenges, my masterclass – and more at https://optimizemenutrition.com/ -- 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.” -- 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.
	on Your Most Common Electrolyte Questions	17 Aug 2022	00:39:35
>> 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. -- 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.
	on Electrolytes, Performance, & Misapplied Precision	10 Aug 2022	00:29:00
>> SIGN-UP FOR THE EMAIL LIST << Get more info on the #800gChallenge®, Lazy Macros®, gym challenges, my masterclass – and more at https://optimizemenutrition.com/ -- Should we worry about electrolyte supplementation? To answer, we’re talking about dehydration states, why you need water before sodium, and why only a small percentage of athletes need to worry about anything more than drinking to thirst. -- 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.
	Quick Bites #14	03 Aug 2022	00:32:21
>> SIGN-UP FOR THE EMAIL LIST << Get more info on the #800gChallenge®, Lazy Macros®, gym challenges, my masterclass – and more at https://optimizemenutrition.com/ -- Your questions are back in the spotlight this week. I’m giving my thoughts on adjusting caloric intake based on caloric output, IgG testing, how I judge protein bars, 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.
	on Why It's Ok to Be Hungry (Rebroadcast)	27 Jul 2022	00:20:21
>> SIGN-UP FOR THE EMAIL LIST << Get more info on the #800gChallenge®, Lazy Macros®, gym challenges, my masterclass – and more at https://optimizemenutrition.com/ -- Do we have to accept being hungry to lose weight? Do we have to get uncomfortable to make a change? That's what we're diving into today, talking about using the dials of 'pressure' and 'dose' to get the outcomes we want. -- 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.
	on Consistency Amid Chaos: Maintaining Nutrition During Hectic Days w Molly Vollmer	12 Jun 2024	00:28:16
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
	on the New #800gChallenge® Coach Program	20 Jul 2022	00:23:57
>> GET INFO ON THE #800gCHALLENGE® COACH PROGRAM << — What should you think about before becoming a nutrition coach? What about before hiring one? Here's my take on both questions, talking about the importance of scope, mentorship, and the new #800gChallenge® Coach program. Link to summary of states' laws, need to click on "Nutrition Laws" for a map of the US (disclaimer: check your state's code of regulations). 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.
	Hot Cakes #02	13 Jul 2022	00:23:43
>> SIGN-UP FOR THE EMAIL LIST << Get more info on the #800gChallenge®, Lazy Macros®, gym challenges, my masterclass – and more at https://optimizemenutrition.com/ -- Hot Cakes is back! This round, Patrick presents three questions for me to respond to. We’re talking about selling the dream but delivering the basics, potential new FDA “healthy” labels, and bodily drainage. -- 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.
	on Gut Health and Chasing the Unknown	06 Jul 2022	00:26:39
>> SIGN-UP FOR THE EMAIL LIST << Get more info on the #800gChallenge®, Lazy Macros®, gym challenges, my masterclass – and more at https://optimizemenutrition.com/ -- What do people mean when they talk about gut health? To answer, we’re talking about our microbiome, whether you should be worried about measuring your gut health, dysbiosis, 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.
	on Diet Algorithms (from the Health Investment pod)	29 Jun 2022	00:42:11
>> SIGN-UP FOR THE EMAIL LIST << Get more info on the #800gChallenge®, Lazy Macros®, gym challenges, my masterclass – and more at https://optimizemenutrition.com/ -- Sharing a conversation I had recently with Brooke Simonson of the Health Investment podcast. We talk about my 10 principles of nutrition, nutrition myths, how many diets are really just algorithms worth understanding, and more! -- 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.
	on the Best Strategy to Fight Chronic Disease (Maybe)	15 Jun 2022	00:21:52
>> SIGN-UP FOR THE EMAIL LIST << Get more info on the #800gChallenge®, Lazy Macros®, gym challenges, my masterclass – and more at https://optimizemenutrition.com/ -- What is the “active grandparent hypothesis,” and what does it tell us about the importance of physical activity? To answer, we’re discussing healthspan, lifespan, exercise stress vs disease stress, 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. Become a paid subscriber on Apple Podcasts and Spotify to access more! 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.
	on It Never Being Just One Thing (Quick Bites #13)	08 Jun 2022	00:31:34
>> SIGN-UP FOR THE EMAIL LIST << Get more info on the #800gChallenge®, Lazy Macros®, gym challenges, my masterclass – and more at https://optimizemenutrition.com/ -- This week, four listener questions all linked by one of my principles of nutrition - that it’s never just one thing. We’ve got questions about blood glucose, biomarkers, metabolism trackers, and whey vs egg white protein. -- 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.
	Hot Cakes #01	01 Jun 2022	00:28:05
>> SIGN-UP FOR THE EMAIL LIST << Get more info on the #800gChallenge®, Lazy Macros®, gym challenges, my masterclass – and more at https://optimizemenutrition.com/ -- Something new this week: a format called Hot Cakes, where Patrick selects a few things he’s come across lately and gets my take on them. This week: diet breaks, self-reported gluten intolerance, and essential amino acids. -- 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.
	on the Highs and Lows of Continuous Glucose Monitors	18 May 2022	00:29:29
>> SIGN-UP FOR THE EMAIL LIST << Get more info on the #800gChallenge®, Lazy Macros®, gym challenges, my masterclass – and more at https://optimizemenutrition.com/ --- What are Continuous Glucose Monitors and why are they so popular? To answer, we discuss hyper- and hypoglycemia, give a useful analogy for thinking about blood sugar spikes, and defend the worried well from more bad marketing. --- 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. Become a paid subscriber on Apple Podcasts and Spotify to access more! 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.
	on Having Your Cake and Eating It Too	11 May 2022	00:33:02
What trade-offs do we have to accept to achieve our health, fitness, and nutritional goals? This week, we’re talking about the four biggest ones, touching on simplicity, boredom, monotony, habits, sustainability, and progress. Full show notes can be found here. GET STARTED WITH THE THREE PILLARS METHOD · DIY with the app · 10-Week Accelerator with EC · Apply for 1:1 · Coaches Masterclass 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. Become a paid subscriber on Apple Podcasts and Spotify to access more! 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.
	on Using Diet to Battle Cancer	04 May 2022	00:36:14
Denise Canellos is a Certified Nutrition Specialist® and a professor of nutrition. She joins us to discuss fighting chronic illness, mitigating the side-effects of chemo, overcoming mainstream misunderstanding, and more. Learn more about Denise's work 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. Become a paid subscriber on Apple Podcasts and Spotify to access more! 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.
	Rapid Fire: on Somatotypes, DOMs, Hydrogen Water, & More	05 Jun 2024	00:33:07
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
	Quick Bites #12	20 Apr 2022	00:30:19
>> SIGN-UP FOR THE EMAIL LIST << --- Your questions are back this week! I’m offering advice on dealing with aches and pains as athletes get older, navigating other people’s strict dietary choices, the benefits of CBD, 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.
	on Creatine and Refuting B.S.	13 Apr 2022	00:24:46
>> SIGN-UP FOR THE EMAIL LIST << Get more info on the #800gChallenge®, Lazy Macros®, gym challenges, my masterclass – and more at https://optimizemenutrition.com/ --- Creatine is one of two supplements I argue are worth a shot when trying to improve performance (caffeine being the other). We’re talking about what it is, what kind of bump you can expect taking it, dosing strategy, 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. Become a paid subscriber on Apple Podcasts and Spotify to access more! 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.
	on Measuring the Outcome (from Digital Barbell podcast)	06 Apr 2022	00:38:59
We're sharing a conversation with Jonathan from the Digital Barbell podcast this week. We get into the biggest lessons from my working life, how health changes (or doesn't) as we age, how CrossFit has changed over the years, & more! Jonathan and his wife Blakely run Digital Barbell, which is an online Fitness and Nutrition coaching business. You can find out more about their services at their website or on social media @DigitalBarbell. 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.
	on the Plant Paradox that Never Was	30 Mar 2022	00:34:30
>> SIGN-UP FOR THE EMAIL LIST << Get more info on the #800gChallenge®, Lazy Macros®, gym challenges, my masterclass – and more at https://optimizemenutrition.com/ --- Is Stephen Gundry’s “Plant Paradox” worth reading? The short answer is no, and the full answer is our discussion this week. We’re talking about how I dissect mainstream diet books, the science around lectins, 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. Become a paid subscriber on Apple Podcasts and Spotify to access more! 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.
	Quick Bites #11	16 Mar 2022	00:25:13
>> SIGN-UP FOR THE EMAIL LIST << --- Your questions are back this week! I’m talking about Alani Nu Fit Shakes, macro percentages on Lazy Macros®, sugar highs & their effect on swimming performance, 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.
	on Saturated Fat, Cholesterol, & Heart Disease	09 Mar 2022	00:27:20
>> SIGN-UP FOR THE EMAIL LIST << Get more info on the #800gChallenge®, Lazy Macros®, gym challenges, my masterclass – and more at https://optimizemenutrition.com/ --- To understand the linkage between these three, we're talking about Ancel Keys getting a bad rap, why black and white paradigms of good or bad food need to go, why LDL cholesterol might not be the best predictor of CVD, and more. Full show notes 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. Become a paid subscriber on Apple Podcasts and Spotify to access more! 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®. 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. 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.
	on Caffeine's Effect on Performance	02 Mar 2022	00:29:51
>> SIGN-UP FOR THE EMAIL LIST << Get more info on the #800gChallenge®, Lazy Macros®, gym challenges, my masterclass – and more at https://optimizemenutrition.com/ --- Why is caffeine one of the few supplements I think is worth a shot for performance? That’s what we’re talking about this week, discussing dose, source, strategy, and what the data says about its potential effect on performance. Referenced Episodes: Quick Bites #01 On Beta-Alanine and Belief Referenced Studies: Guest et al., 2021. International society of sports nutrition position stand: caffeine and exercise performance. Jimenez et al., 2021. Caffeinated Drinks and Physical Performance in Sport: A Systematic Review. --- 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. Become a paid subscriber on Apple Podcasts and Spotify to access more! 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®. 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. 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.
	Q&A on Fish Oil Supplementation	16 Feb 2022	00:24:39
>> SIGN-UP FOR THE EMAIL LIST << Get more info on the #800gChallenge®, Lazy Macros®, gym challenges, my masterclass – and more at https://optimizemenutrition.com/ --- As a follow-up to our last episode, we’re answering six of your questions about fish oil supplementation. I’m offering thoughts on what to do if you don’t like fish, fish oil's effects on depression, supplement quality, and more! --- Referenced Articles GRAPHIC of fat nomenclature (classification). Albert et al., 2015. Increased insulin resistance with omega-3 supplementation. Balanchandar et al., 2020. DHA supplementation and age-related cognitive decline. Cameron-Smith et al., 2015. Fat oxidation in US fish oil supplements. Grosso et al., 2016. Fish consumption and depression. Jiao et al., 2014. Omega-3 supplementation: infancy to old age and cognitive function. Kosti et al., 2021. Fish intake and risk of cognitive decline. Liao et al., 2019. Omega-3s and depression. Mason and Sherratt, 2017. Omega3 supplement quality. Zhang et al., 2021. Increased insulin resistance with DHA. Referenced Episodes On Supplements and the Worried Well On Personalized Nutrition and DNA Tests On Omega3s, Omega6s, and Fish Oil Supplementation
	on Omega3s, Omega6s, and Fish Oil Supplementation	09 Feb 2022	00:32:39
Fish oil has long been a staple addition to the Paleo Diet, yet I don't recommend it. To discuss why that is we're diving into the theory of the omega-6:omega-3 ratio, why considering dose is key, inflammation, and a lot more. Referenced Episodes: On Exercise as an Anti-Inflammatory On Supplements and the Worried Well Referenced Studies: GRAPHIC of fat nomenclature (classification). Brown et al., 2019. Omega-3 and omega-6 fats on prevention and treatment of Type 2 diabetes. Cochrane Review, 2018. Omega-6 fats. Cochrane Review, 2018 and 2020. Omega-3 fats. Hansen et al., 2020. Omega-3 and omega-6 fats on cancer diagnosis and death. --- >> Get bonus content by joining my email list! << Get more info on the #800gChallenge®, Lazy Macros®, gym challenges, my masterclass – and more at https://optimizemenutrition.com/ --- 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. Become a paid subscriber on Apple Podcasts and Spotify to access more! 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.
	Quick Bites #10	02 Feb 2022	00:25:04
>> SIGN-UP FOR THE EMAIL LIST << Get more info on the #800gChallenge®, Lazy Macros®, gym challenges, my masterclass – and more at https://optimizemenutrition.com/ --- Your questions are back this week! I’m answering questions about counting protein while doing Lazy Macros®, hydration, getting teens to eat more protein, and more. --- Referenced Episodes: On Collagen as a Supplement How to Fuel Performance --- 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.
	on Female-Specific Nutrition Protocols: A Closer Look at the Evidence for Athletes	29 May 2024	00:28:45
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
	on Practical Strategies for Dining Out	19 Jan 2022	00:27:47
>> SIGN-UP FOR THE EMAIL LIST << Get more info on the #800gChallenge®, Lazy Macros®, gym challenges, my masterclass – and more at https://optimizemenutrition.com/ --- How can we enjoy dining out without derailing our nutrition? We're talking about 1,000 calorie salads(!), why restaurants aren't incentivized to offer healthy options, some of my favorite go-to spots, and more. --- Referenced Episodes: On Weight, Health, and Worth Referenced Studies: Liu et al., 2020. Health and economic impacts from menu labeling. Rozin et al., 2003. French paradox. Shangguan et al., 2019. Reduction in calories from menu labeling. --- 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. Become a paid subscriber on Apple Podcasts and Spotify to access more! 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.
	on Nutrient Timing for Performance and Mass	12 Jan 2022	00:23:47
Does fueling inside the anabolic window make a difference? To answer that, I'm highlighting the distinction between timing and quantity, research around carbs and protein intake for non-endurance training, and more. --- Referenced Episodes: On Digesting & Absorbing Protein On Protein Timing & Muscle Protein Synthesis On the Supposed Benefits of Fasting On How to Fuel Performance Referenced Studies: Antonio et al., 2017. Casein morning or night study. Aragon and Schoenfeld, 2013. Nutrient timing and post-exercise nutrition. Arent et al., 2020. Nutrient timing as an opportunity. Baty et al., 2007. Cortisol and creatine kinase, but not performance, changes with a pre-workout supplement. Berardi et al., 2006. Glycogen resynthesis and performance. Schoenfeld et al., 2013. Meta-analysis of protein intake for strength or body composition. Schoenfeld et al., 2017. Pre- versus post-workout protein study. --- Subscribe for more on Apple or Spotify. Leave us a Voice Message. Find us on Social: EC \| Patrick --- OptimizeMe Nutrition Products 30 Days of the #800gChallenge® program 30 Days of Lazy Macros™ program Masterclass program (8 Week program with live coaching options in Jan, April, and Sept) Gym Nutrition Challenges Corporate Wellness 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. Become a paid subscriber on Apple Podcasts and Spotify to access more! 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®. 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. Full disclaimer here.
	on How to Fuel Performance	05 Jan 2022	00:26:24
>> SIGN-UP FOR THE EMAIL LIST << Get more info on the #800gChallenge®, Lazy Macros®, gym challenges, my masterclass – and more at https://optimizemenutrition.com/ --- What is bioenergetics, and how does it affect our performance in and out of the gym? To answer, we're talking about carb and protein timing, how macronutrients interplay with the three metabolic pathways, and more. Referenced Episodes: On Protein Timing & Muscle Protein Synthesis On Whether a Calorie is Just a Calorie On the Supposed Benefits of Fasting Referenced Studies: McClellan et al., 2014. Protein didn’t enhance performance if carbs were enough (endurance efforts). Pochmuller et al., 2016. Systematic review and meta-analysis of carbs and endurance events. Nielsen et al., 2020. Systematic review and meta-analysis of carbs and endurance events. --- 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. Become a paid subscriber on Apple Podcasts and Spotify to access more! 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.
	Quick Bites #9	22 Dec 2021	00:27:22
>> SIGN-UP FOR THE EMAIL LIST << Get more info on the #800gChallenge®, Lazy Macros®, gym challenges, my masterclass – and more at https://optimizemenutrition.com/ --- Your questions are back this week! I'm giving my thoughts on protein products, how to encourage real and sustainable change, the #800gChallenge for smaller folks, and supplements for helping improve sleep. Referenced Episodes: On Supplements and the Worried Well Referenced Studies: Aune et al., 2021. 800 grams of fruits and vegetables. Hirsch et al., 2021. Pre-operative nutrition paper. --- 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.
	on Personalized Nutrition & DNA Tests	15 Dec 2021	00:32:58
>> SIGN-UP FOR THE EMAIL LIST << Get more info on the #800gChallenge®, Lazy Macros®, gym challenges, my masterclass – and more at https://optimizemenutrition.com/ --- Should we be tailoring our nutrition based on what a DNA test says? We're talking about the limitations of DNA testing, the difference between individuals and the general population, the potential of technology, and more. Referenced Episodes: On the 3 Pillars of Nutrition Driving 90% of Success Referenced Studies: Celis-Morales at al., 2017. Food4Me large personalized nutrition study. Drabsch and Holzapfel, 2019. The American Society of Dietetics and Nutrition does not recommend DNA based dietary recommendations. Three reviews of direct-to-consumer genetic testing: Ng et al., 2009, Guasch-Ferre et al., 2018, Floris et al., 2020 --- 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. Become a paid subscriber on Apple Podcasts and Spotify to access more! 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®. 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. 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.
	on Offering Nutrition In Your CrossFit Gym	08 Dec 2021	00:40:28
>> SIGN-UP FOR THE EMAIL LIST << Get more info on the #800gChallenge®, Lazy Macros®, gym challenges, my masterclass – and more at https://optimizemenutrition.com/ --- If you own a gym, should you be offering a nutrition service? We're talking about why nutrition is uniquely difficult compared to fitness, focusing on the "doing" and not the science, events, one-on-ones, on-boarding, and more. --- 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. Become a paid subscriber on Apple Podcasts and Spotify to access more! 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.
	on the Supposed Benefits of Fasting	01 Dec 2021	00:33:59
>> SIGN-UP FOR THE EMAIL LIST << Get more info on the #800gChallenge®, Lazy Macros®, gym challenges, my masterclass – and more at https://optimizemenutrition.com/ --- What does the research say about fasting to control weight, improve fitness, and increase performance? We're talking about the standard fasting protocols and why controlling for the actual quantity of nutrients continues to be my go-to recommendation. Referenced Episodes: On Whether a Calorie is Just a Calorie Quick Bites #2 (Question 2) On How to Predict Optimal Performance On Low Carb vs Low Fat Referenced Studies: Harris et al., 2018. Systematic review/meta-analysis for fasting, weight loss and overweight individuals (6 studies). Lima et al, 2019. Systematic review for fasting, weight loss and overweight individuals (4 studies). Lowe et al., 2020. TRF vs continuous eating for weight loss and lean mass. Moro et al., 2016. TRF maintained lean mass with resistance-training. Speakman and Hambly, 2007. Predicting caloric restriction and human lifespan. Speakman, 2020. Caloric restriction and lifespan. Welton et al., 2020. Systematic review for fasting, weight loss and overweight individuals (27 studies). --- 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®. 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. Click for full disclaimer.
	on Nutrition During the Holidays (Updated)	17 Nov 2021	00:25:14
>> SIGN-UP FOR THE EMAIL LIST << Get more info on the #800gChallenge®, Lazy Macros®, gym challenges, my masterclass – and more at https://optimizemenutrition.com/ --- How do we get through the holiday season nutritionally intact? That's the conundrum we're revisiting this week in an updated episode we originally published last year. We discuss how prevalent weight gain is during this season, plus some time-tested strategies we can lean on. --- 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. Become a paid subscriber on Apple Podcasts and Spotify to access more! 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.
	on Being Varied, Not Random	10 Nov 2021	00:58:43
>> SIGN-UP FOR THE EMAIL LIST << Get more info on the #800gChallenge®, Lazy Macros®, gym challenges, my masterclass – and more at https://optimizemenutrition.com/ --- I've known and worked with Pat Sherwood and Adrian Bozman for years. I joined them recently on their podcast, "Varied Not Random," and thought our chat was fun and substantive enough to share here. Be sure to check out their show for more from them! --- 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. Become a paid subscriber on Apple Podcasts and Spotify to access more! 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.
	on Magnesium and the Mixed Response of Supplements	03 Nov 2021	00:25:02
>> SIGN-UP FOR THE EMAIL LIST << Get more info on the #800gChallenge®, Lazy Macros®, gym challenges, my masterclass – and more at https://optimizemenutrition.com/ --- Should we worry about the amount of magnesium in the soil and whether it's leading to a mineral deficiency in our diets? I'm answering those questions this week, as well as unpacking why the data rarely supports my recommending supplementation. Referenced Studies: Ames, 2006. Triage theory of chronic disease. Bagheri et al., 2021. Total, dietary, and supplemental magnesium on mortality (all-cause, cardiovascular disease, and cancer). Lappe and Heaney, 2012. S-curve response of nutrients (about Vitamin D and calcium). Wokinger et al., 2018. Magnesium deficiency (45% of Americans are Mg deficient). Magnesium and sleep, anxiety, performance. --- 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. Become a paid subscriber on Apple Podcasts and Spotify to access more! 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.
	on The Worried Well: Exploring the Roots of Health Anxiety	22 May 2024	00:21:32
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
	on Whether a Calorie is Just a Calorie	20 Oct 2021	00:27:25
>> SIGN-UP FOR THE EMAIL LIST << Get more info on the #800gChallenge®, Lazy Macros®, gym challenges, my masterclass – and more at https://optimizemenutrition.com/ --- To understand whether a calorie is just a calorie, we're talking through what CICO (calories in, calories out) means, why it's often misunderstood, the reason not all sources of calories are created equal, and much more. --- Referenced Episodes: On Why Diets Fail On Figuring Out the Right Amount of Food to Eat On Improving Body Composition Referenced Studies: Hall et al., 2016. Metabolic ward study high-carb vs. low-carb. --- 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. Become a paid subscriber on Apple Podcasts and Spotify to access more! 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.
	Quick Bites #8 (Sweeteners & Additives Edition)	13 Oct 2021	00:22:05
We've got 5 listener questions in response to our food additives episode this week, talking about aspartame dosage, the natural flavors in seltzers, if the body processes real sugar and sugar substitutes differently, and more. Referenced Episodes: On Artificial Sweeteners and Food Additives On the Fear of Chemicals in Our Food On the Cancer Risk of Meat On the Belief That Eating Organic is Healthier Referenced Studies: Chappell et al., 2020. Synthetic food dyes approved for use by FDA and EFSA. Pressman et al., 2017. Food additive safety: A review of toxicologic and regulatory issues Graph of cancer rates by country. European study of cooking spray residue on food. --- >> Get bonus content by joining my email list! << Get more info on the #800gChallenge®, Lazy Macros®, gym challenges, my masterclass – and more at https://optimizemenutrition.com/ --- 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.
	on How to Predict Optimal Performance	06 Oct 2021	00:27:34
>> SIGN-UP FOR THE EMAIL LIST << Get more info on the #800gChallenge®, Lazy Macros®, gym challenges, my masterclass – and more at https://optimizemenutrition.com/ --- In the second part of our conversation about optimal performance, I'm focused here on how the most valuable indicator and predictor of athletic performance might not be the latest wearable device, but instead our actual performance data. --- 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. Become a paid subscriber on Apple Podcasts and Spotify to access more! 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.

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