Explore every episode of the podcast The Consistency Project
| Title | Pub. Date | Duration | |
|---|---|---|---|
| A Good Nutrition Book ā And the Bad Advice That Inspired It | 01 oct. 2026 | 00:38:46 | |
We discuss how EC moved from chasing countless diet trends to building a sustainable, evidenceābased approach to nutrition, and we celebrate the release of A Good Nutrition Book. GET STARTED WITH THE THREE PILLARS METHOD Ā·Ā DIY with the app Ā· 10-Week Accelerator with EC ABOUT THE SHOW The Consistency Project aims to simplify nutrition, health, and well-being by breaking down the concepts and actions we can all take to live fuller, more functional lives. ABOUT US šĀ EC Synkowski is a Certified Nutrition SpecialistĀ® (CNS), a Licensed-Dietitian Nutritionist (LDN), and Certified CrossFit Level 4 Coach (CF-L4). She's the founder of OptimizeMe Nutrition and the creator of the #800gChallengeĀ®. Find her on social media. šĀ Patrick Cummings is a long-time CrossFitter, kid's book writer, and podcaster. Find him on social media. | |||
| Wild Sauna Claims: Is Sitting in Heat a Longevity Hack? | 23 sept. 2026 | 00:27:30 | |
Weāre discussing the health claims and limitations surrounding sauna use, especially regarding cardiovascular and brain health. šĀ Get full show notes GET STARTED WITH THE THREE PILLARS METHOD Ā·Ā DIY with the app Ā· 10-Week Accelerator with EC ABOUT THE SHOW The Consistency Project aims to simplify nutrition, health, and well-being by breaking down the concepts and actions we can all take to live fuller, more functional lives. ABOUT US šĀ EC Synkowski is a Certified Nutrition SpecialistĀ® (CNS), a Licensed-Dietitian Nutritionist (LDN), and Certified CrossFit Level 4 Coach (CF-L4). She's the founder of OptimizeMe Nutrition and the creator of the #800gChallengeĀ®. Find her on social media. šĀ Patrick Cummings is a long-time CrossFitter, kid's book writer, and podcaster. Find him on social media. | |||
| Lessons from 3 Nutrition Books Worth Reading | 16 sept. 2026 | 01:31:29 | |
In anticipation of ECās new book (more info here), weāre highlighting three nutrition books worth your time. Weāre talking about Alan Aragonās āFlexible Dieting,ā Chris van Tullekenās āUltra Processed People,ā and Julia Belluz and Kevin Hallās āFood Intelligenceā. GET STARTED WITH THE THREE PILLARS METHOD Ā·Ā DIY with the app Ā· 10-Week Accelerator with EC ABOUT THE SHOW The Consistency Project aims to simplify nutrition, health, and well-being by breaking down the concepts and actions we can all take to live fuller, more functional lives. ABOUT US šĀ EC Synkowski is a Certified Nutrition SpecialistĀ® (CNS), a Licensed-Dietitian Nutritionist (LDN), and Certified CrossFit Level 4 Coach (CF-L4). She's the founder of OptimizeMe Nutrition and the creator of the #800gChallengeĀ®. Find her on social media. šĀ Patrick Cummings is a long-time CrossFitter, kid's book writer, and podcaster. Find him on social media. | |||
| 5 Gut Health Claims That Sound Scientific (But Arenāt) | 09 sept. 2026 | 00:32:37 | |
We're exploring 5 common gutāhealth claims circulating on social media and separating the halfātruths from the myths. We also discuss evidenceābased habits that genuinely support a healthy digestive system. šĀ Get full show notes GET STARTED WITH THE THREE PILLARS METHOD Ā·Ā DIY with the app Ā· 10-Week Accelerator with EC ABOUT THE SHOW The Consistency Project aims to simplify nutrition, health, and well-being by breaking down the concepts and actions we can all take to live fuller, more functional lives. ABOUT US šĀ EC Synkowski is a Certified Nutrition SpecialistĀ® (CNS), a Licensed-Dietitian Nutritionist (LDN), and Certified CrossFit Level 4 Coach (CF-L4). She's the founder of OptimizeMe Nutrition and the creator of the #800gChallengeĀ®. Find her on social media. šĀ Patrick Cummings is a long-time CrossFitter, kid's book writer, and podcaster. Find him on social media. | |||
| Recomp, Maingain, or Bulk: What's Best for Building Muscle? | 02 sept. 2026 | 00:26:20 | |
We explore the different strategies for building muscleārecomp, maināgaining, and bulkingāand how they fit various goals and body types. We also break down how to set calorie targets for these approaches and why a conservative deficit can still support muscle growth. šĀ Get full show notes GET STARTED WITH THE THREE PILLARS METHOD Ā·Ā DIY with the app Ā· 10-Week Accelerator with EC ABOUT THE SHOW The Consistency Project aims to simplify nutrition, health, and well-being by breaking down the concepts and actions we can all take to live fuller, more functional lives. ABOUT US šĀ EC Synkowski is a Certified Nutrition SpecialistĀ® (CNS), a Licensed-Dietitian Nutritionist (LDN), and Certified CrossFit Level 4 Coach (CF-L4). She's the founder of OptimizeMe Nutrition and the creator of the #800gChallengeĀ®. Find her on social media. šĀ Patrick Cummings is a long-time CrossFitter, kid's book writer, and podcaster. Find him on social media. | |||
| The Most Legit Longevity Test We Have | 26 aoƻt 2026 | 00:32:03 | |
Weāre examining how cardiovascular disease risk can be understood and managed through everyday health choices and key medical tests.āÆ šĀ Get full show notes GET STARTED WITH THE THREE PILLARS METHOD Ā·Ā DIY with the app Ā· 10-Week Accelerator with EC ABOUT THE SHOW The Consistency Project aims to simplify nutrition, health, and well-being by breaking down the concepts and actions we can all take to live fuller, more functional lives. ABOUT US šĀ EC Synkowski is a Certified Nutrition SpecialistĀ® (CNS), a Licensed-Dietitian Nutritionist (LDN), and Certified CrossFit Level 4 Coach (CF-L4). She's the founder of OptimizeMe Nutrition and the creator of the #800gChallengeĀ®. Find her on social media. šĀ Patrick Cummings is a long-time CrossFitter, kid's book writer, and podcaster. Find him on social media. | |||
| Change Your Mindset Before You Change Your Diet (w/ Adam Bornstein) | 19 aoƻt 2026 | 00:49:21 | |
We're exploring the transformative journey of becoming a healthy eater with Adam Bornstein, author of You Canāt Screw This Up. Youāll gain insights into the mental shifts necessary for sustainable nutrition and learn practical strategies to cultivate a healthier self-image. GET STARTED WITH THE THREE PILLARS METHOD Ā·Ā DIY with the app Ā· 10-Week Accelerator with EC ABOUT THE SHOW The Consistency Project aims to simplify nutrition, health, and well-being by breaking down the concepts and actions we can all take to live fuller, more functional lives. ABOUT US šĀ EC Synkowski is a Certified Nutrition SpecialistĀ® (CNS), a Licensed-Dietitian Nutritionist (LDN), and Certified CrossFit Level 4 Coach (CF-L4). She's the founder of OptimizeMe Nutrition and the creator of the #800gChallengeĀ®. Find her on social media. šĀ Patrick Cummings is a long-time CrossFitter, kid's book writer, and podcaster. Find him on social media. | |||
| Strength, Sleep, Protein, Friends: Grading a Viral Longevity Post | 12 aoƻt 2026 | 00:33:58 | |
We're discussing how to maintain health and vitality as we age, focusing on practical habits for strength, movement, sleep, nutrition, social connection, and regular health checks. šĀ Get full show notes GET STARTED WITH THE THREE PILLARS METHOD Ā·Ā DIY with the app Ā· 10-Week Accelerator with EC ABOUT THE SHOW The Consistency Project aims to simplify nutrition, health, and well-being by breaking down the concepts and actions we can all take to live fuller, more functional lives. ABOUT US šĀ EC Synkowski is a Certified Nutrition SpecialistĀ® (CNS), a Licensed-Dietitian Nutritionist (LDN), and Certified CrossFit Level 4 Coach (CF-L4). She's the founder of OptimizeMe Nutrition and the creator of the #800gChallengeĀ®. Find her on social media. šĀ Patrick Cummings is a long-time CrossFitter, kid's book writer, and podcaster. Find him on social media. | |||
| 4 Reasons to Ditch the Cycle-Based Training Rules | 05 aoƻt 2026 | 00:22:41 | |
We explore whether training should be aligned with the menstrual cycle, examine the evidence behind cycleābased workout recommendations, and talk about why consistent exercise matters more than trying to time every session perfectly. šĀ Get full show notes GET STARTED WITH THE THREE PILLARS METHOD Ā·Ā DIY with the app Ā· 10-Week Accelerator with EC ABOUT THE SHOW The Consistency Project aims to simplify nutrition, health, and well-being by breaking down the concepts and actions we can all take to live fuller, more functional lives. ABOUT US šĀ EC Synkowski is a Certified Nutrition SpecialistĀ® (CNS), a Licensed-Dietitian Nutritionist (LDN), and Certified CrossFit Level 4 Coach (CF-L4). She's the founder of OptimizeMe Nutrition and the creator of the #800gChallengeĀ®. Find her on social media. šĀ Patrick Cummings is a long-time CrossFitter, kid's book writer, and podcaster. Find him on social media. | |||
| There's No Such Thing as a Free Lunch ā Not Even With GLP-1s | 29 juil. 2026 | 00:20:32 | |
Weāre exploring the reality behind GLPā1 drugs, highlighting why theyāre not the magic bullet many expect. We also revisit a topic we first talked about years ago, the reality that every decision we make in nutrition comes with trade-offs. šĀ Get full show notes GET STARTED WITH THE THREE PILLARS METHOD Ā·Ā DIY with the app Ā· 10-Week Accelerator with EC ABOUT THE SHOW The Consistency Project aims to simplify nutrition, health, and well-being by breaking down the concepts and actions we can all take to live fuller, more functional lives. ABOUT US šĀ EC Synkowski is a Certified Nutrition SpecialistĀ® (CNS), a Licensed-Dietitian Nutritionist (LDN), and Certified CrossFit Level 4 Coach (CF-L4). She's the founder of OptimizeMe Nutrition and the creator of the #800gChallengeĀ®. Find her on social media. šĀ Patrick Cummings is a long-time CrossFitter, kid's book writer, and podcaster. Find him on social media. | |||
| The New Vitamin D Guidelines are Wild (Compared to 6 Years Ago) | 22 juil. 2026 | 00:25:38 | |
We explore how vitamināÆD research and guidelines have evolved since the pandemic (when we last talked about them), and discuss what the latest evidence means for everyday supplementation. šĀ Get full show notes GET STARTED WITH THE THREE PILLARS METHOD Ā·Ā DIY with the app Ā· 10-Week Accelerator with EC ABOUT THE SHOW The Consistency Project aims to simplify nutrition, health, and well-being by breaking down the concepts and actions we can all take to live fuller, more functional lives. ABOUT US šĀ EC Synkowski is a Certified Nutrition SpecialistĀ® (CNS), a Licensed-Dietitian Nutritionist (LDN), and Certified CrossFit Level 4 Coach (CF-L4). She's the founder of OptimizeMe Nutrition and the creator of the #800gChallengeĀ®. Find her on social media. šĀ Patrick Cummings is a long-time CrossFitter, kid's book writer, and podcaster. Find him on social media. | |||
| Five Minute Answers: Postpartum Calorie Deficits, Falling in Love with Food, & More | 15 juil. 2026 | 00:32:39 | |
Weāre answering five listener questions about how simple adjustments to nutrition, calorie tracking, and mindset can dramatically improve health and performance. We also dive into postpartum calorie needs, the impact of enjoying whole foods, and the role of energy drinks in muscle growth. šĀ Get full show notes š§Ā Get on ECās email list GET START WITH THE THREE PILLARS METHOD Ā·Ā DIY with the app Ā· 10-Week Accelerator with EC ABOUT THE SHOW The Consistency Project aims to simplify nutrition, health, and well-being by breaking down the concepts and actions we can all take to live fuller, more functional lives. ABOUT US šĀ EC Synkowski is a Certified Nutrition SpecialistĀ® (CNS), a Licensed-Dietitian Nutritionist (LDN), and Certified CrossFit Level 4 Coach (CF-L4). She's the founder of OptimizeMe Nutrition and the creator of the #800gChallengeĀ®. Find her on social media. šĀ Patrick Cummings is a long-time CrossFitter, kid's book writer, and podcaster. Find him on social media. | |||
| The Truth About That New Menopause Study Everyone Is Talking About | 08 juil. 2026 | 00:30:56 | |
Weāre talking about how menopauseārelated weight gain is often misunderstood, emphasizing that ageārelated activity declineānot hormones aloneāis the main driver. We also discuss the limits of hormone therapy and practical nutrition strategies for this life stage. šĀ Get full show notes GET START WITH THE THREE PILLARS METHOD Ā·Ā DIY with the app Ā· 10-Week Accelerator with EC ABOUT THE SHOW The Consistency Project aims to simplify nutrition, health, and well-being by breaking down the concepts and actions we can all take to live fuller, more functional lives. ABOUT US šĀ EC Synkowski is a Certified Nutrition SpecialistĀ® (CNS), a Licensed-Dietitian Nutritionist (LDN), and Certified CrossFit Level 4 Coach (CF-L4). She's the founder of OptimizeMe Nutrition and the creator of the #800gChallengeĀ®. Find her on social media. šĀ Patrick Cummings is a long-time CrossFitter, kid's book writer, and podcaster. Find him on social media. | |||
| How to Fuel for Endurance Efforts: From Murph to HYROX to Marathons | 01 juil. 2026 | 00:22:59 | |
We explore how to fuel endurance activities effectively, covering carbohydrate strategies, timing, and practical considerations for events of different lengths. We also discuss how protein intake and body composition influence performance and weightāloss goals. šĀ Get full show notes GET START WITH THE THREE PILLARS METHOD Ā·Ā DIY with the app Ā· 10-Week Accelerator with EC ABOUT THE SHOW The Consistency Project aims to simplify nutrition, health, and well-being by breaking down the concepts and actions we can all take to live fuller, more functional lives. ABOUT US šĀ EC Synkowski is a Certified Nutrition SpecialistĀ® (CNS), a Licensed-Dietitian Nutritionist (LDN), and Certified CrossFit Level 4 Coach (CF-L4). She's the founder of OptimizeMe Nutrition and the creator of the #800gChallengeĀ®. Find her on social media. šĀ Patrick Cummings is a long-time CrossFitter, kid's book writer, and podcaster. Find him on social media. | |||
| Stop Optimizing the 1% Until You've Mastered the 99% | 24 juin 2026 | 00:38:33 | |
Weāre exploring the role of betaāalanine in athletic performance and why its benefits often amount to only marginal gains. We also discuss how belief, placebo effects, and the context of elite versus recreational athletes shape supplement decisions. šĀ Get full show notes GET START WITH THE THREE PILLARS METHOD Ā·Ā DIY with the app Ā· 10-Week Accelerator with EC ABOUT THE SHOW The Consistency Project aims to simplify nutrition, health, and well-being by breaking down the concepts and actions we can all take to live fuller, more functional lives. ABOUT US šĀ EC Synkowski is a Certified Nutrition SpecialistĀ® (CNS), a Licensed-Dietitian Nutritionist (LDN), and Certified CrossFit Level 4 Coach (CF-L4). She's the founder of OptimizeMe Nutrition and the creator of the #800gChallengeĀ®. Find her on social media. šĀ Patrick Cummings is a long-time CrossFitter, kid's book writer, and podcaster. Find him on social media. | |||
| Cold Plunges, Perfect Form, & Other Fitness Myths We Should Let Go (w/ Dr. Allan Bacon) | 17 juin 2026 | 00:58:12 | |
Dr. Allan Bacon joins us this week to explore practical strategies that will help you boost strength, avoid common fitness misconceptions (and wasted money), and optimize your training so youāll see faster gains and fewer injuries. šĀ Check out Dr. Allan BaconĀ onĀ InstagramĀ or download his freeĀ Lifestyle Nutrition Guide. GET START WITH THE THREE PILLARS METHOD Ā·Ā DIY with the app Ā· 10-Week Accelerator with EC ABOUT THE SHOW The Consistency Project aims to simplify nutrition, health, and well-being by breaking down the concepts and actions we can all take to live fuller, more functional lives. ABOUT US šĀ EC Synkowski is a Certified Nutrition SpecialistĀ® (CNS), a Licensed-Dietitian Nutritionist (LDN), and Certified CrossFit Level 4 Coach (CF-L4). She's the founder of OptimizeMe Nutrition and the creator of the #800gChallengeĀ®. Find her on social media. šĀ Patrick Cummings is a long-time CrossFitter, kid's book writer, and podcaster. Find him on social media. | |||
| Nutrition Labels Are Wrong. You Should Still Use Them. | 10 juin 2026 | 00:28:00 | |
We're talking about why nutrition labels often miss the mark and how you can still use them to master calorie counting, choose better macros, and avoid common pitfalls. Youāll learn practical shortcuts for interpreting carbs, sugars, and fiber, plus proven strategies to make weighing and measuring work for your goals without getting lost in the details. šĀ Get full show notes GET START WITH THE THREE PILLARS METHOD Ā·Ā DIY with the app Ā· 10-Week Accelerator with EC ABOUT THE SHOW The Consistency Project aims to simplify nutrition, health, and well-being by breaking down the concepts and actions we can all take to live fuller, more functional lives. ABOUT US šĀ EC Synkowski is a Certified Nutrition SpecialistĀ® (CNS), a Licensed-Dietitian Nutritionist (LDN), and Certified CrossFit Level 4 Coach (CF-L4). She's the founder of OptimizeMe Nutrition and the creator of the #800gChallengeĀ®. Find her on social media. šĀ Patrick Cummings is a long-time CrossFitter, kid's book writer, and podcaster. Find him on social media. | |||
| The High-Volume, Low-Intensity Secret Behind Lauren Weeks' HYROX Dominance | 03 juin 2026 | 00:39:03 | |
We talk with 3x HYROX World Champ Lauren Weeks, exploring her training volume, injury prevention, raceāday fueling, mindset strategies, and more. šĀ Find Lauren's hybrid programming atĀ thehybridengine.comšĀ For gym owners and operators interested in Centr x HYROX commercial opportunities,Ā click here.Ā šĀ If you want to try the Centr App, which includes the only HYROX-certified digital training programs,Ā click here.Ā GET START WITH THE THREE PILLARS METHOD Ā·Ā DIY with the app Ā· 10-Week Accelerator with EC ABOUT THE SHOW The Consistency Project aims to simplify nutrition, health, and well-being by breaking down the concepts and actions we can all take to live fuller, more functional lives. ABOUT US šĀ EC Synkowski is a Certified Nutrition SpecialistĀ® (CNS), a Licensed-Dietitian Nutritionist (LDN), and Certified CrossFit Level 4 Coach (CF-L4). She's the founder of OptimizeMe Nutrition and the creator of the #800gChallengeĀ®. Find her on social media. šĀ Patrick Cummings is a long-time CrossFitter, kid's book writer, and podcaster. Find him on social media. | |||
| Manopause, Muscle Loss, and Why Testosterone "Boosters" Are a Con | 27 mai 2026 | 00:29:05 | |
We explore why testosteroneāboosting supplements often fail to deliver real results and what truly matters for maintaining healthy hormone levels as we age. We also cover practical, natural strategies that can help support testosterone production without risky shortcuts. šĀ Get full show notes GET START WITH THE THREE PILLARS METHOD Ā·Ā DIY with the app Ā· 10-Week Accelerator with EC ABOUT THE SHOW The Consistency Project aims to simplify nutrition, health, and well-being by breaking down the concepts and actions we can all take to live fuller, more functional lives. ABOUT US šĀ EC Synkowski is a Certified Nutrition SpecialistĀ® (CNS), a Licensed-Dietitian Nutritionist (LDN), and Certified CrossFit Level 4 Coach (CF-L4). She's the founder of OptimizeMe Nutrition and the creator of the #800gChallengeĀ®. Find her on social media. šĀ Patrick Cummings is a long-time CrossFitter, kid's book writer, and podcaster. Find him on social media. | |||
| In the Media: Disappearing Nutrients, Fasting Windows, & Cycle-Based Eating | 20 mai 2026 | 00:26:47 | |
We're looking at some recent headlines ā discussing why rising carbonāÆdioxide is diluting nutrients in crops, whether overnight fasting and early breakfasts can actually help you control appetite and manage weight, and why cycleābased diets arenāt worth the hype. šĀ Get full show notes GET START WITH THE THREE PILLARS METHOD Ā·Ā DIY with the app Ā· 10-Week Accelerator with EC ABOUT THE SHOW The Consistency Project aims to simplify nutrition, health, and well-being by breaking down the concepts and actions we can all take to live fuller, more functional lives. ABOUT US šĀ EC Synkowski is a Certified Nutrition SpecialistĀ® (CNS), a Licensed-Dietitian Nutritionist (LDN), and Certified CrossFit Level 4 Coach (CF-L4). She's the founder of OptimizeMe Nutrition and the creator of the #800gChallengeĀ®. Find her on social media. šĀ Patrick Cummings is a long-time CrossFitter, kid's book writer, and podcaster. Find him on social media. | |||
| You Don't Need a Perfect Strength Training Plan to Get Really, Really Fit | 13 mai 2026 | 00:28:17 | |
We're discussing how the newest ACSM resistanceātraining guidelines upend traditional, oneāsizeāfitsāall programs. We explore why consistency beats complexity, how tailoring load, volume, and nonātraditional methods to your goals will let you train smarter, stick to a plan you enjoy, and achieve lasting results without needing advanced techniques. šĀ Get full show notes GET START WITH THE THREE PILLARS METHOD Ā·Ā DIY with the app Ā· 10-Week Accelerator with EC ABOUT THE SHOW The Consistency Project aims to simplify nutrition, health, and well-being by breaking down the concepts and actions we can all take to live fuller, more functional lives. ABOUT US šĀ EC Synkowski is a Certified Nutrition SpecialistĀ® (CNS), a Licensed-Dietitian Nutritionist (LDN), and Certified CrossFit Level 4 Coach (CF-L4). She's the founder of OptimizeMe Nutrition and the creator of the #800gChallengeĀ®. Find her on social media. šĀ Patrick Cummings is a long-time CrossFitter, kid's book writer, and podcaster. Find him on social media. | |||
| Your Blood Sugar is Supposed to "Crash" | 06 mai 2026 | 00:29:03 | |
We're unpacking why bloodāsugar ācrashesā arenāt the cause of afternoon fatigue, why you donāt need to fear low bloodāsugar unless youāve measured it below 70āÆmg/dL, and why spikes donāt drive weight gain or insulin resistance. šĀ Get full show notes GET STARTED WITH THE THREE PILLARS METHOD Ā·Ā DIY with the app Ā· 10-Week Accelerator with EC ABOUT THE SHOW The Consistency Project aims to simplify nutrition, health, and well-being by breaking down the concepts and actions we can all take to live fuller, more functional lives. ABOUT US šĀ EC Synkowski is a Certified Nutrition SpecialistĀ® (CNS), a Licensed-Dietitian Nutritionist (LDN), and Certified CrossFit Level 4 Coach (CF-L4). She's the founder of OptimizeMe Nutrition and the creator of the #800gChallengeĀ®. Find her on social media. šĀ Patrick Cummings is a long-time CrossFitter, kid's book writer, and podcaster. Find him on social media. | |||
| Five Minute Answers: Iron Deficiency, Mobility Programs, Performance Supplements, & More | 29 avr. 2026 | 00:37:08 | |
Weāre answering your questions on iron deficiency, whether itās possible to get too much protein from whey powder, how to start a running program, mobility tips, and more šĀ Get full show notes GET STARTED WITH THE THREE PILLARS METHOD Ā·Ā DIY with the app Ā· 10-Week Accelerator with EC ABOUT THE SHOW The Consistency Project aims to simplify nutrition, health, and well-being by breaking down the concepts and actions we can all take to live fuller, more functional lives. ABOUT US šĀ EC Synkowski is a Certified Nutrition SpecialistĀ® (CNS), a Licensed-Dietitian Nutritionist (LDN), and Certified CrossFit Level 4 Coach (CF-L4). She's the founder of OptimizeMe Nutrition and the creator of the #800gChallengeĀ®. Find her on social media. šĀ Patrick Cummings is a long-time CrossFitter, kid's book writer, and podcaster. Find him on social media. | |||
| Your Cortisol Isn't the Issue. The Doritos Are. | 22 avr. 2026 | 00:43:01 | |
Are you struggling with how stress affects your weight management and eating habits? We're unpacking the complex relationship between stress, emotional eating, and nutrition while providing you with practical strategies to regain control over your health and well-being. šĀ Learn more about the NANP here GET STARTED WITH THE THREE PILLARS METHODĀ Ā· ā 10-Week Accelerator with ECĀ ā ABOUT THE SHOW The Consistency Project aims to simplify nutrition, health, and well-being by breaking down the concepts and actions we can all take to live fuller, more functional lives. ABOUT US šĀ EC Synkowski is a Certified Nutrition SpecialistĀ® (CNS), a Licensed-Dietitian Nutritionist (LDN), and Certified CrossFit Level 4 Coach (CF-L4). She's the founder of OptimizeMe Nutrition and the creator of the #800gChallengeĀ®. Find her on social media. šĀ Patrick Cummings is a long-time CrossFitter, kid's book writer, and podcaster. Find him on social media. | |||
| You Don't Need Animal Protein to Build Muscle (w Dr. Matthew Nagra) | 15 avr. 2026 | 00:29:42 | |
We're discussing the optimal protein intake for maximizing muscle mass and overall health with Dr. Matthew Nagra (Website | Instagram). Youāll learn about the ideal protein levels for different fitness goals, the impact of resistance training, and the health benefits associated with plant-based versus animal-based diets. GET STARTED WITH THE THREE PILLARS METHODĀ Ā· ā 10-Week Accelerator with ECĀ ā ABOUT THE SHOW The Consistency Project aims to simplify nutrition, health, and well-being by breaking down the concepts and actions we can all take to live fuller, more functional lives. ABOUT US šĀ EC Synkowski is a Certified Nutrition SpecialistĀ® (CNS), a Licensed-Dietitian Nutritionist (LDN), and Certified CrossFit Level 4 Coach (CF-L4). She's the founder of OptimizeMe Nutrition and the creator of the #800gChallengeĀ®. Find her on social media. šĀ Patrick Cummings is a long-time CrossFitter, kid's book writer, and podcaster. Find him on social media. | |||
| Personalized Diets Work ā If You Know What to Focus On | 08 avr. 2026 | 00:26:11 | |
We're exploring how āpersonalizedā diets can actually be misleading and what you should focus on instead. Youāll discover the limitations of popular diet theories based on body type, blood type, and metabolic type, and learn that a more effective approach is to tailor your nutrition to your unique caloric and nutrient needs for lasting health benefits. šĀ Get full show notes GET STARTED WITH THE THREE PILLARS METHODĀ Ā· ā 10-Week Accelerator with ECĀ ā ABOUT THE SHOW The Consistency Project aims to simplify nutrition, health, and well-being by breaking down the concepts and actions we can all take to live fuller, more functional lives. ABOUT US šĀ EC Synkowski is a Certified Nutrition SpecialistĀ® (CNS), a Licensed-Dietitian Nutritionist (LDN), and Certified CrossFit Level 4 Coach (CF-L4). She's the founder of OptimizeMe Nutrition and the creator of the #800gChallengeĀ®. Find her on social media. šĀ Patrick Cummings is a long-time CrossFitter, kid's book writer, and podcaster. Find him on social media. | |||
| What CrossFit Gets Right About Nutrition (That Most Miss) | 01 avr. 2026 | 00:32:49 | |
Weāre reviewing Dr. Gabrielle Lyon's Forever Strong ā a book built around muscle-centric medicine and what it really takes to age well. We break down what Lyon gets right about the psychology of building versus restricting, where the protein and carbohydrate recommendations miss the mark for most people, and why the longevity advice in the book lacks the clinical evidence to back it up. šĀ Get full show notes GET STARTED WITH THE THREE PILLARS METHODĀ Ā· ā 10-Week Accelerator with ECĀ ā ABOUT THE SHOW The Consistency Project aims to simplify nutrition, health, and well-being by breaking down the concepts and actions we can all take to live fuller, more functional lives. ABOUT US šĀ EC Synkowski is a Certified Nutrition SpecialistĀ® (CNS), a Licensed-Dietitian Nutritionist (LDN), and Certified CrossFit Level 4 Coach (CF-L4). She's the founder of OptimizeMe Nutrition and the creator of the #800gChallengeĀ®. Find her on social media. šĀ Patrick Cummings is a long-time CrossFitter, kid's book writer, and podcaster. Find him on social media. | |||
| The Basics Are the Only "Secret Sauce" Women Actually Need (w/ Lauren Colenso-Semple) | 25 mars 2026 | 00:36:11 | |
Lauren Colenso-Semple joins us to explore how to optimize your workout routine by understanding the differences between men and women in exercise, hormonal impacts, and effective training strategies. Youāll gain insights into designing a personalized fitness program, the importance of consistency, and how to adapt your approach to achieve your health and performance goals. šĀ Laurenās Instagram šĀ MASS Research Review GET STARTED WITH THE THREE PILLARS METHODĀ Ā· ā 10-Week Accelerator with ECĀ ā ABOUT THE SHOW The Consistency Project aims to simplify nutrition, health, and well-being by breaking down the concepts and actions we can all take to live fuller, more functional lives. ABOUT US šĀ EC Synkowski is a Certified Nutrition SpecialistĀ® (CNS), a Licensed-Dietitian Nutritionist (LDN), and Certified CrossFit Level 4 Coach (CF-L4). She's the founder of OptimizeMe Nutrition and the creator of the #800gChallengeĀ®. Find her on social media. šĀ Patrick Cummings is a long-time CrossFitter, kid's book writer, and podcaster. Find him on social media. | |||
| A Fridge Full of Fruit & a Gym Membership Beat the $1M Longevity Protocol | 18 mars 2026 | 00:29:06 | |
Are you falling for the latest longevity scams promising eternal youth? We're unpacking the dubious claims in the longevity industry, discussing everything from biological age tests to the real factors that contribute to a longer, healthier life, so you'll gain insight into what truly matters for your health and wellness. šĀ Get full show notes GET STARTED WITH THE THREE PILLARS METHODĀ Ā· 10-Week Accelerator with ECĀ ABOUT THE SHOW The Consistency Project aims to simplify nutrition, health, and well-being by breaking down the concepts and actions we can all take to live fuller, more functional lives. ABOUT US šĀ EC Synkowski is a Certified Nutrition SpecialistĀ® (CNS), a Licensed-Dietitian Nutritionist (LDN), and Certified CrossFit Level 4 Coach (CF-L4). She's the founder of OptimizeMe Nutrition and the creator of the #800gChallengeĀ®. Find her on social media. šĀ Patrick Cummings is a long-time CrossFitter, kid's book writer, and podcaster. Find him on social media. | |||
| Why Eating Healthy Won't Save You From Cancer (& Other Myths the Wellness Industry Is Selling You) | 11 mars 2026 | 00:30:39 | |
We're unpacking the myths presented in the documentary "Breaking Big Food" and addressing their implications on health and nutrition. Youāll learn why eating healthy does not eliminate cancer risk, the pitfalls of clean eating, the truth about organic products, and more. šĀ Get full show notes GET START WITH THE THREE PILLARS METHODĀ Ā· 10-Week Accelerator with ECĀ ABOUT THE SHOW The Consistency Project aims to simplify nutrition, health, and well-being by breaking down the concepts and actions we can all take to live fuller, more functional lives. ABOUT US šĀ EC Synkowski is a Certified Nutrition SpecialistĀ® (CNS), a Licensed-Dietitian Nutritionist (LDN), and Certified CrossFit Level 4 Coach (CF-L4). She's the founder of OptimizeMe Nutrition and the creator of the #800gChallengeĀ®. Find her on social media. šĀ Patrick Cummings is a long-time CrossFitter, kid's book writer, and podcaster. Find him on social media. | |||
| Five Minute Answers: Yuka App, APOE4, & Herbalife Protein Shakes | 04 mars 2026 | 00:22:51 | |
We're answering listener questions on topics such as the APOE4 gene, weight management with Ozempic, the effectiveness of the Yuka app, Herbalife shakes, and hydration while taking creatine. šĀ Get full show notes GET STARTED WITH THE THREE PILLARS METHODĀ Ā· 10-Week Accelerator with ECĀ ABOUT THE SHOW The Consistency Project aims to simplify nutrition, health, and well-being by breaking down the concepts and actions we can all take to live fuller, more functional lives. ABOUT US šĀ EC Synkowski is a Certified Nutrition SpecialistĀ® (CNS), a Licensed-Dietitian Nutritionist (LDN), and Certified CrossFit Level 4 Coach (CF-L4). She's the founder of OptimizeMe Nutrition and the creator of the #800gChallengeĀ®. Find her on social media. šĀ Patrick Cummings is a long-time CrossFitter, kid's book writer, and podcaster. Find him on social media. | |||
| Make Eating Healthy Easy: A Dietitian's Sunday Meal Prep Method You'll Actually Stick To | 25 fƩvr. 2026 | 00:33:09 | |
We're joined by Rachel Simon to talk about practical strategies for meal prep that make healthy eating easier and more achievable. Youāll learn how to simplify your meal planning, tackle emotional eating, and effectively incorporate nutritious foods into your routine. THE THREE PILLARS METHOD APP š² Ready to develop a personalized nutrition plan that lasts? Go toĀ ThreePillarsMethod.comĀ for your 5-day free trial. š„ There are also options for gyms, corporateĀ wellness programs, and to work 1:1 with EC.Ā Learn more 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 US šĀ EC Synkowski is a Certified Nutrition SpecialistĀ® (CNS), a Licensed-Dietitian Nutritionist (LDN), and Certified CrossFit Level 4 Coach (CF-L4). She's the founder of OptimizeMe Nutrition and the creator of the #800gChallengeĀ®. Find her on social media. šĀ Patrick Cummings is a long-time CrossFitter, kid's book writer, and podcaster. Find him on social media. | |||
| Will A.I. Finally Make Your Diet Stick? | 18 fƩvr. 2026 | 00:22:23 | |
We're talking about how AI may influence your diet and nutrition habits. Youāll learn about the limitations of AI in accurately estimating food portions and calories, as well as how traditional methods of tracking can actually promote greater awareness and healthier eating behaviors. By understanding these insights, youāll be better equipped to make informed decisions that lead to lasting dietary changes. šĀ Get full show notes THE THREE PILLARS METHOD APP š² Ready to develop a personalized nutrition plan that lasts? Go toĀ ThreePillarsMethod.comĀ for your 5-day free trial. š„ There are also options for gyms, corporateĀ wellness programs, and to work 1:1 with EC.Ā Learn more 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 US šĀ EC Synkowski is a Certified Nutrition SpecialistĀ® (CNS), a Licensed-Dietitian Nutritionist (LDN), and Certified CrossFit Level 4 Coach (CF-L4). She's the founder of OptimizeMe Nutrition and the creator of the #800gChallengeĀ®. Find her on social media. šĀ Patrick Cummings is a long-time CrossFitter, kid's book writer, and podcaster. Find him on social media. | |||
| How Caffeine Affects Your Workouts & Sleep (Plus 3 Myths You Probably Believe) | 11 fƩvr. 2026 | 00:25:20 | |
We're talking about the impact of caffeine on performance and health. Listen to learn how to effectively incorporate caffeine into your routine for enhanced focus and energy, while understanding the potential effects on sleep and tolerance. šĀ Get full show notes THE THREE PILLARS METHOD APP š² Ready to develop a personalized nutrition plan that lasts? Go toĀ ThreePillarsMethod.comĀ for your 5-day free trial. š„ There are also options for gyms, corporateĀ wellness programs, and to work 1:1 with EC.Ā Learn more 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 US šĀ EC Synkowski is a Certified Nutrition SpecialistĀ® (CNS), a Licensed-Dietitian Nutritionist (LDN), and Certified CrossFit Level 4 Coach (CF-L4). She's the founder of OptimizeMe Nutrition and the creator of the #800gChallengeĀ®. Find her on social media. šĀ Patrick Cummings is a long-time CrossFitter, kid's book writer, and podcaster. Find him on social media.Full Disclaimer | |||
| You Reached Your Goal Weight. Now What? | 04 fƩvr. 2026 | 00:21:19 | |
We're talking about five key ideas to understand after reaching your goal weight, including why reverse dieting may maximize your calories for maintenance (without putting on weight), and why the number of calories you diet at may be lower than what you need to maintain your new weight. šĀ Get full show notes THE THREE PILLARS METHOD APP š² Ready to develop a personalized nutrition plan that lasts? Go toĀ ThreePillarsMethod.comĀ for your 5-day free trial. š„ There are also options for gyms, corporateĀ wellness programs, and to work 1:1 with EC.Ā Learn more 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 US šĀ EC Synkowski is a Certified Nutrition SpecialistĀ® (CNS), a Licensed-Dietitian Nutritionist (LDN), and Certified CrossFit Level 4 Coach (CF-L4). She's the founder of OptimizeMe Nutrition and the creator of the #800gChallengeĀ®. Find her on social media. šĀ Patrick Cummings is a long-time CrossFitter, kid's book writer, and podcaster. Find him on social media.Full Disclaimer | |||
| Five Minute Answers: Willpower, Eating on Vacation, GLP-1s, & Orthorexia | 28 janv. 2026 | 00:29:24 | |
We're answering five listener questions this week. Weāre talking about when you might need a mental health pro to help you with your nutrition, orthorexia, getting through a 10-day vacation with your diet intact, and more. šĀ Get full show notes THE THREE PILLARS METHOD APP š² Ready to develop a personalized nutrition plan that lasts? Go toĀ ThreePillarsMethod.comĀ for your 5-day free trial. š„ There are also options for gyms, corporateĀ wellness programs, and to work 1:1 with EC.Ā Learn more 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 US šĀ EC Synkowski is a Certified Nutrition SpecialistĀ® (CNS), a Licensed-Dietitian Nutritionist (LDN), and Certified CrossFit Level 4 Coach (CF-L4). She's the founder of OptimizeMe Nutrition and the creator of the #800gChallengeĀ®. Find her on social media. šĀ Patrick Cummings is a long-time CrossFitter, kid's book writer, and podcaster. Find him on social media. | |||
| Five Minute Answers: Palm Cooling, Pre-Workout Honey, & ATP Supplements | 21 janv. 2026 | 00:37:04 | |
We're answering your fitness-focused questions about effective strategies for improving performance through various methods, including palm cooling, pre-workout nutrition, ATP supplements, and more! šĀ Get full show notes THE THREE PILLARS METHOD APP š² Ready to develop a personalized nutrition plan that lasts? Go toĀ ThreePillarsMethod.comĀ for your 5-day free trial. š„ There are also options for gyms, corporateĀ wellness programs, and to work 1:1 with EC.Ā Learn more 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 US šĀ EC Synkowski is a Certified Nutrition SpecialistĀ® (CNS), a Licensed-Dietitian Nutritionist (LDN), and Certified CrossFit Level 4 Coach (CF-L4). She's the founder of OptimizeMe Nutrition and the creator of the #800gChallengeĀ®. Find her on social media. šĀ Patrick Cummings is a long-time CrossFitter, kid's book writer, and podcaster. Find him on social media. | |||
| An Upside-Down Food Pyramid, "Emerging" Evidence, & What Would Really Make Us Healthier | 14 janv. 2026 | 00:32:05 | |
We're exploring the recently updated USDA dietary guidelines and their implications for your health. Youāll learn about the practical takeaways from these guidelines, including the importance of whole foods and the limitations of current recommendations. By understanding these changes, you will be better equipped to make informed choices that can positively impact your nutrition and overall well-being. šĀ Get full show notes THE THREE PILLARS METHOD APP š² Ready to develop a personalized nutrition plan that lasts? Go toĀ ThreePillarsMethod.comĀ for your 5-day free trial. š„ There are also options for gyms, corporateĀ wellness programs, and to work 1:1 with EC.Ā Learn more 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 US šĀ EC Synkowski is a Certified Nutrition SpecialistĀ® (CNS), a Licensed-Dietitian Nutritionist (LDN), and Certified CrossFit Level 4 Coach (CF-L4). She's the founder of OptimizeMe Nutrition and the creator of the #800gChallengeĀ®. Find her on social media. šĀ Patrick Cummings is a long-time CrossFitter, kid's book writer, and podcaster. Find him on social media. | |||
| Justice for Cortisol: The Real Science on Menopause, Exercise, & Weight Gain | 07 janv. 2026 | 00:55:04 | |
We're discussing the real science behind menopause, exercise, and weight gain, focusing on how these factors impact women's health. Youāll discover practical insights on managing symptoms, the importance of maintaining an active lifestyle, and the role of nutrition in supporting overall well-being during this transitional phase. THE THREE PILLARS METHOD APP š² Ready to develop a personalized nutrition plan that lasts? Go toĀ ThreePillarsMethod.comĀ for your 5-day free trial. š„ There are also options for gyms, corporateĀ wellness programs, and to work 1:1 with EC.Ā Learn more 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 US šĀ EC Synkowski is a Certified Nutrition SpecialistĀ® (CNS), a Licensed-Dietitian Nutritionist (LDN), and Certified CrossFit Level 4 Coach (CF-L4). She's the founder of OptimizeMe Nutrition and the creator of the #800gChallengeĀ®. Find her on social media. šĀ Patrick Cummings is a long-time CrossFitter, kid's book writer, and podcaster. Find him on social media. | |||
| Three Absurd Nutrition Headlines (& One You Actually Need to Read) | 31 dƩc. 2025 | 00:27:23 | |
We're discussing absurd nutrition headlines that often mislead rather than inform. You'll gain insights into the importance of focusing on basic nutrition principles instead of getting caught up in trendy diet fads. šĀ Get full show notes THE THREE PILLARS METHOD APP š² Ready to develop a personalized nutrition plan that lasts? Go toĀ ThreePillarsMethod.comĀ for your 5-day free trial. š„ There are also options for gyms, corporateĀ wellness programs, and to work 1:1 with EC.Ā Learn more 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 US šĀ EC Synkowski is a Certified Nutrition SpecialistĀ® (CNS), a Licensed-Dietitian Nutritionist (LDN), and Certified CrossFit Level 4 Coach (CF-L4). She's the founder of OptimizeMe Nutrition and the creator of the #800gChallengeĀ®. Find her on social media. šĀ Patrick Cummings is a long-time CrossFitter, kid's book writer, and podcaster. Find him on social media. | |||
| The Stupidly Simple Way to Find Your True Calorie Needs (No App, Calculator, or Wearable Required) | 24 dƩc. 2025 | 00:30:35 | |
We're discussing the accuracy of calorie trackers and how they influence your understanding of caloric needs. You'll gain insights into how these tools often provide misleading estimates and learn a more intuitive approach to managing your diet based on your weight and intake. šĀ Get full show notes GET STARTED WITH THE THREE PILLARS METHODĀ Ā· ā 10-Week Accelerator with ECĀ ā ABOUT THE SHOW The Consistency Project aims to simplify nutrition, health, and well-being by breaking down the concepts and actions we can all take to live fuller, more functional lives. ABOUT US šĀ EC Synkowski is a Certified Nutrition SpecialistĀ® (CNS), a Licensed-Dietitian Nutritionist (LDN), and Certified CrossFit Level 4 Coach (CF-L4). She's the founder of OptimizeMe Nutrition and the creator of the #800gChallengeĀ®. Find her on social media. šĀ Patrick Cummings is a long-time CrossFitter, kid's book writer, and podcaster. Find him on social media. | |||
| Which Matters More: What You Eat or How You Exercise? | 17 dƩc. 2025 | 00:23:18 | |
We're discussing the age-old debate of whether diet or exercise is more important for health and longevity. We explore how cardio fitness significantly outweighs nutrition obsession when it comes to improving your overall well-being. šĀ Get full show notes THE THREE PILLARS METHOD APP š² Ready to develop a personalized nutrition plan that lasts? Go toĀ ThreePillarsMethod.comĀ for your 5-day free trial. š„ There are also options for gyms, corporateĀ wellness programs, and to work 1:1 with EC.Ā Learn more 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 US šĀ EC Synkowski is a Certified Nutrition SpecialistĀ® (CNS), a Licensed-Dietitian Nutritionist (LDN), and Certified CrossFit Level 4 Coach (CF-L4). She's the founder of OptimizeMe Nutrition and the creator of the #800gChallengeĀ®. Find her on social media. šĀ Patrick Cummings is a long-time CrossFitter, kid's book writer, and podcaster. Find him on social media. | |||
| Animal-Based Takes Another Blow (The LDL Edition) | 10 dƩc. 2025 | 00:25:02 | |
We're discussing the latest findings on polyunsaturated versus saturated fats and their impact on cholesterol levels. Youāll gain insights into how dietary choices can influence your heart health and understand the nuances of nutrition science. šĀ Get full show notes THE THREE PILLARS METHOD APP š² Ready to develop a personalized nutrition plan that lasts? Go toĀ ThreePillarsMethod.comĀ for your 5-day free trial. š„ There are also options for gyms, corporateĀ wellness programs, and to work 1:1 with EC.Ā Learn more 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 US šĀ EC Synkowski is a Certified Nutrition SpecialistĀ® (CNS), a Licensed-Dietitian Nutritionist (LDN), and Certified CrossFit Level 4 Coach (CF-L4). She's the founder of OptimizeMe Nutrition and the creator of the #800gChallengeĀ®. Find her on social media. šĀ Patrick Cummings is a long-time CrossFitter, kid's book writer, and podcaster. Find him on social media. | |||
| "Women Are Not Small Men" Is Accurate. The Advice That Follows? Not So Much. | 03 dƩc. 2025 | 00:48:36 | |
Joined by Laurel and Sarah from Movement Logic, we're unpacking the claims made by Stacey Sims regarding women's exercise and nutrition, highlighting the importance of evidence-based practices. You'll gain insights into how these recommendations may not apply universally and why understanding your own body and context is crucial for effective training. THE THREE PILLARS METHOD APP š² Ready to develop a personalized nutrition plan that lasts? Go toĀ ThreePillarsMethod.comĀ for your 5-day free trial. š„ There are also options for gyms, corporateĀ wellness programs, and to work 1:1 with EC.Ā Learn more 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 US šĀ EC Synkowski is a Certified Nutrition SpecialistĀ® (CNS), a Licensed-Dietitian Nutritionist (LDN), and Certified CrossFit Level 4 Coach (CF-L4). She's the founder of OptimizeMe Nutrition and the creator of the #800gChallengeĀ®. Find her on social media. šĀ Patrick Cummings is a long-time CrossFitter, kid's book writer, and podcaster. Find him on social media. | |||
| Breaking News: Woman Eats Two Bananas and Survives (Plus Other Nutrition Lies I Had to Unlearn) | 26 nov. 2025 | 00:52:55 | |
This week, weāre sharing a conversation EC had recently with Mike Axler of the Simple Science podcast. In this wide-ranging episode, theyāre talking about why the one-gram-per-pound protein rule is actually hurting most people's progress and why the food environment needs to be regulated like smoking if we actually want to see population-level change. THE THREE PILLARS METHOD APP š² Ready to develop a personalized nutrition plan that lasts? Go toĀ ThreePillarsMethod.comĀ for your 5-day free trial. š„ There are also options for gyms, corporateĀ wellness programs, and to work 1:1 with EC.Ā Learn more 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 US šĀ EC Synkowski is a Certified Nutrition SpecialistĀ® (CNS), a Licensed-Dietitian Nutritionist (LDN), and Certified CrossFit Level 4 Coach (CF-L4). She's the founder of OptimizeMe Nutrition and the creator of the #800gChallengeĀ®. Find her on social media. šĀ Patrick Cummings is a long-time CrossFitter, kid's book writer, and podcaster. Find him on social media. | |||
| Does Fasting Really Decrease Inflammation? What the Research Actually Shows | 19 nov. 2025 | 00:21:12 | |
We're discussing the relationship between fasting and inflammation, uncovering the nuances that often go overlooked. Youāll gain insights into how fasting might not provide the anti-inflammatory benefits many believe, and learn that the key to health often lies in maintaining a balanced diet rather than extreme dietary practices. šĀ Get full show notes THE THREE PILLARS METHOD APP š² Ready to develop a personalized nutrition plan that lasts? Go toĀ ThreePillarsMethod.comĀ for your 5-day free trial. š„ There are also options for gyms, corporateĀ wellness programs, and to work 1:1 with EC.Ā Learn more 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 US šĀ EC Synkowski is a Certified Nutrition SpecialistĀ® (CNS), a Licensed-Dietitian Nutritionist (LDN), and Certified CrossFit Level 4 Coach (CF-L4). She's the founder of OptimizeMe Nutrition and the creator of the #800gChallengeĀ®. Find her on social media. šĀ Patrick Cummings is a long-time CrossFitter, kid's book writer, and podcaster. Find him on social media. | |||
| What is the Three Pillars Method (& Why Does it Work When Gimmicky Diets Fail)? | 12 nov. 2025 | 00:36:56 | |
We're exploring the Three Pillars Method, a practical approach to nutrition that emphasizes quality foods, adequate protein, and caloric balance. You'll gain insights into how to cultivate a sustainable and evidence-based dietary plan without the common pitfalls of fad diets. GET STARTED WITH THE THREE PILLARS METHODĀ Ā· 10-Week Accelerator with ECĀ ABOUT THE SHOW The Consistency Project aims to simplify nutrition, health, and well-being by breaking down the concepts and actions we can all take to live fuller, more functional lives. ABOUT US šĀ EC Synkowski is a Certified Nutrition SpecialistĀ® (CNS), a Licensed-Dietitian Nutritionist (LDN), and Certified CrossFit Level 4 Coach (CF-L4). She's the founder of OptimizeMe Nutrition and the creator of the #800gChallengeĀ®. Find her on social media. šĀ Patrick Cummings is a long-time CrossFitter, kid's book writer, and podcaster. Find him on social media. | |||
| Stop Obsessing Over Micronutrients: The Truth About Eating the Same Foods Most Days | 05 nov. 2025 | 00:21:48 | |
We're discussing the practicality of eating the same foods daily and whether it's beneficial for your nutrition. Youāll learn how to simplify your dietary choices without sacrificing nutrient intake, ultimately cultivating a balanced and sustainable approach to eating. šĀ Get full show notes THE THREE PILLARS METHOD APP š² Ready to develop a personalized nutrition plan that lasts? Go toĀ ThreePillarsMethod.comĀ to get started. š„ There are also options for gyms, corporateĀ wellness programs, and to work 1:1 with EC.Ā Learn more 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 US šĀ EC Synkowski is a Certified Nutrition SpecialistĀ® (CNS), a Licensed-Dietitian Nutritionist (LDN), and Certified CrossFit Level 4 Coach (CF-L4). She's the founder of OptimizeMe Nutrition and the creator of the #800gChallengeĀ®. Find her on social media. šĀ Patrick Cummings is a long-time CrossFitter, kid's book writer, and podcaster. Find him on social media. | |||
| 76% of People Miss This About Exercise (And It's Not What You Think) | 29 oct. 2025 | 00:32:34 | |
š GYMS: Sign up for the Next Challenge on the Three Pillars Method App We're discussing effective training strategies that prioritize effort over perfection, with a focus on how you can enhance your fitness. Gain insights into the importance of consistency, variety, and challenging yourself across different types of workouts, regardless of specific programming details. THE THREE PILLARS METHOD APP š² Ready to develop a personalized nutrition plan that lasts? Go toĀ ThreePillarsMethod.comĀ for your 5-day free trial. š„ There are also options for gyms, corporateĀ wellness programs, and to work 1:1 with EC.Ā Learn more 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 US šĀ EC Synkowski is a Certified Nutrition SpecialistĀ® (CNS), a Licensed-Dietitian Nutritionist (LDN), and Certified CrossFit Level 4 Coach (CF-L4). She's the founder of OptimizeMe Nutrition and the creator of the #800gChallengeĀ®. Find her on social media. šĀ Patrick Cummings is a long-time CrossFitter, kid's book writer, and podcaster. Find him on social media. | |||
| The Nutrition Book That Doesn't Oversell, Overcomplicate, or Overlook the Real Problem | 22 oct. 2025 | 00:32:25 | |
š GYMS: Sign up for the Next Challenge on the Three Pillars Method App We're discussing the key takeaways from Kevin Hall's book, "Food Intelligence," which explores the complex relationship between food, health, and our behaviors. You'll gain insights into why our eating habits are influenced more by our environment than personal control, and how understanding this can lead to healthier choices. šĀ Get full show notes THE THREE PILLARS METHOD APP š² Ready to develop a personalized nutrition plan that lasts? Go toĀ ThreePillarsMethod.comĀ for your 5-day free trial. š„ There are also options for gyms, corporateĀ wellness programs, and to work 1:1 with EC.Ā Learn more 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 US šĀ EC Synkowski is a Certified Nutrition SpecialistĀ® (CNS), a Licensed-Dietitian Nutritionist (LDN), and Certified CrossFit Level 4 Coach (CF-L4). She's the founder of OptimizeMe Nutrition and the creator of the #800gChallengeĀ®. Find her on social media. šĀ Patrick Cummings is a long-time CrossFitter, kid's book writer, and podcaster. Find him on social media. | |||