171 episodes

Simplifying nutrition, health, and wellbeing by breaking down the concepts and actions we can all take to live fuller, more functional lives. From EC Synkowski, founder of the #800gChallenge® and OptimizeMe Nutrition.
Support this podcast: https://podcasters.spotify.com/pod/show/theconsistencyproject/support

The Consistency Project The Consistency Project

    • Health & Fitness
    • 4.9 • 436 Ratings

Simplifying nutrition, health, and wellbeing by breaking down the concepts and actions we can all take to live fuller, more functional lives. From EC Synkowski, founder of the #800gChallenge® and OptimizeMe Nutrition.
Support this podcast: https://podcasters.spotify.com/pod/show/theconsistencyproject/support

    on the Stress Hormone: The Relationship Between Cortisol, HIIT, & Body Composition

    on the Stress Hormone: The Relationship Between Cortisol, HIIT, & Body Composition

    🚨 Spring Masterclass Cohort Starts April 17 🚨

    Individual Registration | Coach Registration

    ---

    In this episode, we delve into the misconceptions surrounding cortisol, the so-called "stress hormone," and its relationship with weight gain, high-intensity workouts, and fasting. We aim to challenge the widespread belief that stress is always detrimental to our health by exploring how it can actually lead to improved body composition and resilience.

    Expect to Learn:

    ✦ The background and functions of cortisol in the body.

    ✦ The actual relationship between cortisol and weight gain, dispelling the notion of spontaneous weight gain due to stress.

    ✦ How high-intensity exercise, contrary to popular belief, does not cause chronic cortisol elevation and can improve body composition.

    ✦ The effects of fasting on cortisol levels and its impact on fat mass, lean mass, and overall body composition.

    ✦ The role of cortisol in muscle mass and the nuances surrounding workout intensity and duration.

    🔗 Get full show notes

    🔗 Sign up for EC’s weekly bonus email

    ABOUT THE SHOW

    The Consistency Project aims to simplify nutrition, health, and well-being by breaking down the concepts and actions we can all take to live fuller, more functional lives.

    ABOUT US

    📍 EC Synkowski is a Certified Nutrition Specialist® (CNS), a Licensed-Dietitian Nutritionist (LDN), and Certified CrossFit Level 4 Coach (CF-L4). She's the founder of OptimizeMe Nutrition and the creator of the #800gChallenge®. Find her on social media.

    📍 Patrick Cummings is a long-time CrossFitter, writer, and podcaster. Find him on social media.

    Full Disclaimer


    ---

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    • 31 min
    on the 4 Ways to Optimize Your Diet: A Practical Plan

    on the 4 Ways to Optimize Your Diet: A Practical Plan

    🚨 Spring Masterclass Cohort Starts April 17 🚨

    ⁠Individual Registration⁠ | ⁠Coach Registration⁠

    ---

    In this episode, we delve into the concept of diet optimization. We discuss different areas where you can experiment in pursuit of optimized health, weight, and performance. Our conversation covers a lot of ground, but it's grounded in the practical - offering tangible strategies you can apply to your own nutrition journey.

    Expect to Learn

    ✦ The three main areas of focus when optimizing your diet: weight, health, and performance.

    ✦ How to experiment with protein intake and its impact on your health.

    ✦ The role of total calories and macro distribution in diet optimization.

    ✦ The importance of micronutrients and fiber in the quality of your diet.

    ✦ The limitations and challenges in tracking and optimizing diet components.

    🔗 Get full show notes

    🔗 Sign up for EC’s weekly bonus email

    ABOUT THE SHOW

    The Consistency Project aims to simplify nutrition, health, and well-being by breaking down the concepts and actions we can all take to live fuller, more functional lives.

    ABOUT US

    📍 EC Synkowski is a Certified Nutrition Specialist® (CNS), a Licensed-Dietitian Nutritionist (LDN), and Certified CrossFit Level 4 Coach (CF-L4). She's the founder of OptimizeMe Nutrition and the creator of the #800gChallenge®. Find her on social media.

    📍 Patrick Cummings is a long-time CrossFitter, writer, and podcaster. Find him on social media.

    Full Disclaimer






    ---

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

    • 31 min
    on Dairy and Inflammation: Unraveling Common Misconceptions

    on Dairy and Inflammation: Unraveling Common Misconceptions

    🚨 Spring Masterclass Cohort Starts April 17 🚨

    ⁠Individual Registration⁠ | ⁠Coach Registration⁠

    ---

    In this episode, we're diving deep into the topic of dairy and inflammation. We'll be discussing common misconceptions, scientific findings, and how dairy can affect different individuals. Whether you're a dairy lover or you've cut it out of your diet, this episode offers insightful perspectives on the topic.

    Expect to Learn

    ✦ The relationship between dairy and weight gain

    ✦ The difference between an allergy and intolerance to dairy

    ✦ How dairy can impact people with gastrointestinal distress

    ✦ The prevalence of lactose intolerance and how it can cause symptoms similar to an allergic reaction

    ✦ The implications of delayed hypersensitivity and its relationship to dairy consumption

    🔗 Get full show notes

    🔗 Sign up for EC’s weekly bonus email

    ABOUT THE SHOW

    The Consistency Project aims to simplify nutrition, health, and well-being by breaking down the concepts and actions we can all take to live fuller, more functional lives.

    ABOUT US

    📍 EC Synkowski is a Certified Nutrition Specialist® (CNS), a Licensed-Dietitian Nutritionist (LDN), and Certified CrossFit Level 4 Coach (CF-L4). She's the founder of OptimizeMe Nutrition and the creator of the #800gChallenge®. Find her on social media.

    📍 Patrick Cummings is a long-time CrossFitter, writer, and podcaster. Find him on social media.

    Full Disclaimer


    ---

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

    • 30 min
    Rapid Fire: on 6,000 Calories a Day, Hydration, Gram Targets for Kids, & More

    Rapid Fire: on 6,000 Calories a Day, Hydration, Gram Targets for Kids, & More

    🚨 Spring Masterclass Cohort Starts April 17 🚨

    ⁠Individual Registration⁠ | ⁠Coach Registration⁠

    ---

    This week, we're tackling a wide array of your questions, from the role of protein in muscle building to the science behind hydration and the effectiveness of popular products like Liquid IV.

    Expect to Learn

    ✦ The realities and challenges of consuming a high protein diet for muscle building

    ✦ The effectiveness of plant-based diets in providing essential amino acids

    ✦ The science behind how our bodies absorb water and the role of products like Liquid IV

    ✦ The potential benefits and drawbacks of using supplements and multivitamins

    ✦ The impact of modern food supply on nutrient content and the importance of diet quality

    🔗 Read the #800gChallenge® eBook

    🔗 Get full show notes

    🔗 Sign up for EC’s weekly bonus email

    ABOUT THE SHOW

    The Consistency Project aims to simplify nutrition, health, and well-being by breaking down the concepts and actions we can all take to live fuller, more functional lives.

    ABOUT US

    📍 EC Synkowski is a Certified Nutrition Specialist® (CNS), a Licensed-Dietitian Nutritionist (LDN), and Certified CrossFit Level 4 Coach (CF-L4). She's the founder of OptimizeMe Nutrition and the creator of the #800gChallenge®. Find her on social media.

    📍 Patrick Cummings is a long-time CrossFitter, writer, and podcaster. Find him on social media.

    Full Disclaimer


    ---

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

    • 34 min
    Headlines vs. Reality: on Multivitamins, BMI, & Alzheimer’s Prevention

    Headlines vs. Reality: on Multivitamins, BMI, & Alzheimer’s Prevention

    In this episode, we’re looking at the scientific reality behind some recent headlines. We’re talking about a range of topics, from cognitive decline and the potential role of multivitamins, the limitations of Body Mass Index (BMI) as a health metric, and the significance of bodybuilding supplements in preventing Alzheimer's.
    Expect to Learn:
    ✦ The potential impact of multivitamins on cognitive decline
    ✦ The limitations of using BMI as a sole health metric
    ✦ The role of bodybuilding supplements in Alzheimer's prevention
    ✦ How to interpret and understand health research studies
    ✦ The importance of considering multiple health markers rather than relying on a single metric
    🔗 Get full show notes and references
    🔗 Sign up for EC’s weekly bonus email
    ABOUT THE SHOW
    The Consistency Project aims to simplify nutrition, health, and well-being by breaking down the concepts and actions we can all take to live fuller, more functional lives.
    ABOUT US
    📍 EC Synkowski is a Certified Nutrition Specialist® (CNS), a Licensed-Dietitian Nutritionist (LDN), and Certified CrossFit Level 4 Coach (CF-L4). She's the founder of OptimizeMe Nutrition and the creator of the #800gChallenge®. Find her on social media.
    📍 Patrick Cummings is a long-time CrossFitter, writer, and podcaster. Find him on social media.
    Full Disclaimer

    ---

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

    • 23 min
    on Protein Distribution: New Research on Timing, Quantity, MPS, & Digestion

    on Protein Distribution: New Research on Timing, Quantity, MPS, & Digestion

    In this episode, we're examining a recent study that challenges the conventional wisdom about protein intake for muscle growth. We explore the nuances of the research, discuss the limitations of existing studies, and delve into the implications of these new findings for our understanding of protein absorption and muscle protein synthesis.
    Expect to Learn
    ✦ The role of muscle protein synthesis (MPS) in muscle growth
    ✦ How traditional protein absorption theories have been challenged
    ✦ The limitations and nuances of existing protein research
    ✦ The findings of the recent study on protein intake and MPS
    ✦ The implications of these findings for dietary protein recommendations
    🔗 Get full show notes
    🔗 Sign up for EC’s weekly bonus email
    ABOUT THE SHOW
    The Consistency Project aims to simplify nutrition, health, and well-being by breaking down the concepts and actions we can all take to live fuller, more functional lives.
    ABOUT US
    📍 EC Synkowski is a Certified Nutrition Specialist® (CNS), a Licensed-Dietitian Nutritionist (LDN), and Certified CrossFit Level 4 Coach (CF-L4). She's the founder of OptimizeMe Nutrition and the creator of the #800gChallenge®. Find her on social media.
    📍 Patrick Cummings is a long-time CrossFitter, writer, and podcaster. Find him on social media.
    Full Disclaimer

    ---

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

    • 24 min

Customer Reviews

4.9 out of 5
436 Ratings

436 Ratings

DEK1106 ,

Street Parking Episode!

This was a great episode! A good refresher on the basic principles from a new angle with E.C. as the guest.

Jocelyn D.. ,

Science based

Science based yet entertaining podcast. Always straight to the point. I always learn so much from EC. She has a great way of explaining things. Been bingeing the podcast since I came across it. Thank you for putting out great info and interesting topics!

Frankmura ,

Best nutritional podcast I’ve ever listened to!

EC’s approach is great, she makes very complicated biology understandable to the layman and nutritional novices. I love that she is not dogmatic in her approach and also how her views have changed overtime, along with her knowledge and the actual science. Keep up the great work EC!!!!

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