175 episodes
The Consistency Project The Consistency Project
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- Health & Fitness
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4.9 • 17 Ratings
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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
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on Balancing Principles & Personalization: A Nuanced Approach to Dietary Guidance (Medicine Redefined Replay)
We're diving into the complex and nuanced world of nutrition with the hosts of the Medicine Redefined podcast. Get ready for a thought-provoking discussion that challenges conventional wisdom and explores the interplay between diet, lifestyle, and overall well-being.
Expect to Learn:
✦ Why EC's principles-driven approach to nutrition remains steadfast despite the ever-evolving landscape
✦ The intricate relationship between nutrition and chronic conditions like musculoskeletal pain and cognitive decline
✦ How to navigate the minefield of contradictory information and separate facts from gimmicks
✦ EC's unique perspective on personalized nutrition and the role of genomics
✦ Practical strategies for sustainable dietary changes that don't feel like a constant struggle
🔗 Sign up for EC’s weekly bonus email
ABOUT THE SHOW
The Consistency Project aims to simplify nutrition, health, and well-being by breaking down the concepts and actions we can all take to live fuller, more functional lives.
ABOUT US
📍 EC Synkowski is a Certified Nutrition Specialist® (CNS), a Licensed-Dietitian Nutritionist (LDN), and Certified CrossFit Level 4 Coach (CF-L4). She's the founder of OptimizeMe Nutrition and the creator of the #800gChallenge®. Find her on social media.
📍 Patrick Cummings is a long-time CrossFitter, writer, and podcaster. Find him on social media.
Full Disclaimer
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Send in a voice message: https://podcasters.spotify.com/pod/show/theconsistencyproject/message
Support this podcast: https://podcasters.spotify.com/pod/show/theconsistencyproject/support -
Alan Aragon on Cutting Through the Noise, Bro Science, & Sex-Specific Nutrition Protocols
We sit down with Alan Aragon, a renowned nutritionist, researcher, and author of “Flexible Dieting,” to explore the intricate world of nutrition, fitness, and performance. Aragon's wealth of knowledge and ability to cut through the noise make for an insightful discussion that challenges conventional wisdom and provides a fresh perspective on optimizing health and achieving desired results.
Expect to Learn:
✦ The hidden wisdom of bro science and how it can sometimes work despite lacking scientific evidence.
✦ The truth about protein timing and its impact on muscle growth, debunking common myths.
✦ The role of carbohydrates in maximizing performance, especially for high-intensity activities like CrossFit.
✦ The potential for muscle mass gains as we age and strategies to maintain progress.
✦ Aragon's take on the debate surrounding sex-specific nutrition protocols and whether they are truly necessary.
🔗 Sign up for EC’s weekly bonus email
ABOUT THE SHOW
The Consistency Project aims to simplify nutrition, health, and well-being by breaking down the concepts and actions we can all take to live fuller, more functional lives.
ABOUT US
📍 EC Synkowski is a Certified Nutrition Specialist® (CNS), a Licensed-Dietitian Nutritionist (LDN), and Certified CrossFit Level 4 Coach (CF-L4). She's the founder of OptimizeMe Nutrition and the creator of the #800gChallenge®. Find her on social media.
📍 Patrick Cummings is a long-time CrossFitter, writer, and podcaster. Find him on social media.
Full Disclaimer
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Send in a voice message: https://podcasters.spotify.com/pod/show/theconsistencyproject/message
Support this podcast: https://podcasters.spotify.com/pod/show/theconsistencyproject/support -
on Macro Myths: 5 Beliefs Keeping You Stuck
This week, we dive into the world of macros, a popular dietary approach that involves tracking and hitting specific targets for protein, carbohydrates, and fat.
While macros can be effective for some, we'll explore several common myths and misconceptions surrounding this method, shedding light on the potential pitfalls and limitations.
Expect to Learn:
The truth behind the idea of "hitting triple zeros" and why obsessive precision may lead to disordered eating habits.
Whether the "if it fits your macros" (IIFYM) mentality truly allows for unrestricted food choices, or if quality should still be a consideration.
Why constantly tweaking macronutrient ratios may not be the solution to achieving desired body composition goals.
The potential drawbacks of blindly adhering to the "one gram of protein per pound" rule, and how individual needs may vary.
The importance of listening to hunger cues and allowing for flexibility, rather than rigidly hitting macro targets every day.
🔗 Get full show notes
🔗 Sign up for EC’s weekly bonus email
ABOUT THE SHOW
The Consistency Project aims to simplify nutrition, health, and well-being by breaking down the concepts and actions we can all take to live fuller, more functional lives.
ABOUT US
📍 EC Synkowski is a Certified Nutrition Specialist® (CNS), a Licensed-Dietitian Nutritionist (LDN), and Certified CrossFit Level 4 Coach (CF-L4). She's the founder of OptimizeMe Nutrition and the creator of the #800gChallenge®. Find her on social media.
📍 Patrick Cummings is a long-time CrossFitter, writer, and podcaster. Find him on social media.
Full Disclaimer
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Send in a voice message: https://podcasters.spotify.com/pod/show/theconsistencyproject/message
Support this podcast: https://podcasters.spotify.com/pod/show/theconsistencyproject/support -
on Hacking Hunger: Understanding the Drivers of Appetite
We’re talking about the complex reasons behind our eating habits, exploring the distinction between true hunger and appetite, as well as the role of cravings. We challenge common beliefs about blood sugar levels and insulin's impact on hunger, and highlight the surprising satiating power of foods like potatoes.
Expect to Learn:
✦ The differences between hunger (the body's need for fuel) and appetite (the desire to eat, often influenced by psychological and environmental factors).
✦ How cravings fit into the hunger and appetite equation, and strategies for decoupling cravings from their triggers.
✦ The surprising findings that higher carbohydrate foods, like potatoes, can be more satiating than high-fat foods, contrary to popular beliefs about blood sugar spikes and insulin.
✦ The importance of creating an environment conducive to mindful eating, free from triggers and temptations that can lead to mindless consumption.
✦ Practical tips for hacking hunger by focusing on whole, nutrient-dense foods that promote satiety and satisfaction.
🔗 Get full show notes
🔗 Sign up for EC’s weekly bonus email
ABOUT THE SHOW
The Consistency Project aims to simplify nutrition, health, and well-being by breaking down the concepts and actions we can all take to live fuller, more functional lives.
ABOUT US
📍 EC Synkowski is a Certified Nutrition Specialist® (CNS), a Licensed-Dietitian Nutritionist (LDN), and Certified CrossFit Level 4 Coach (CF-L4). She's the founder of OptimizeMe Nutrition and the creator of the #800gChallenge®. Find her on social media.
📍 Patrick Cummings is a long-time CrossFitter, writer, and podcaster. Find him on social media.
Full Disclaimer
---
Send in a voice message: https://podcasters.spotify.com/pod/show/theconsistencyproject/message
Support this podcast: https://podcasters.spotify.com/pod/show/theconsistencyproject/support -
on the Stress Hormone: The Relationship Between Cortisol, HIIT, & Body Composition
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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Send in a voice message: https://podcasters.spotify.com/pod/show/theconsistencyproject/message
Support this podcast: https://podcasters.spotify.com/pod/show/theconsistencyproject/support -
on the 4 Ways to Optimize Your Diet: A Practical Plan
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
Customer Reviews
Best podcast on nutrition.
Relevant, articulate and such an easy listen to master your own nutrition in this overwhelming industry, where every expert contradicts the next. EC breaks it down and offers reasonable guidelines to lose weight and feel better.
So much sense!
It’s so ridiculously simple that I forgot how to eat better. Thanks!
All I could want in a fitness/health podcast
EC is extremely knowledgeable on the subject matters of nutrition, health and fitness. What I’ve truly appreciated in her podcasts is how well she conveys big answers so simply and without any bias. I only discovered her podcast this morning and it’s been great listening to EC during my walks. Thanks for keeping me interested in my fitness journey and expanding my knowledge 💪