The Consistency Project

By EC Synkowski

What's The Consistency Project about?

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.

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The Consistency Project episodes:

04.24.2024
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: ✦...
04.17.2024
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...
04.10.2024
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...
04.03.2024
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...
03.27.2024
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...
03.20.2024
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...
03.13.2024
on Dairy and Inflammation: Unraveling Common Misconceptions
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,...
03.06.2024
Rapid Fire: on 6,000 Calories a Day, Hydration, Gram Targets for Kids, & More
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...
02.28.2024
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,...
02.21.2024
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...
02.14.2024
on Ashwagandha: A Look into the Potential Health Benefits of Adaptogens
In this episode, we delve into the world of adaptogens and take a closer look at ashwagandha, an evergreen shrub that's making waves for its supposed health benefits. We explore the results of various studies on its effects on anxiety,...
02.07.2024
on Understanding GMOs: Debunking Misconceptions & Exploring the Science
We’re talking about genetically modified organisms, or GMOs, this week. We discuss what they are, the labeling requirements, their prevalence in crops, public perception, potential risks and benefits, and the regulations surrounding GMO development. Expect to Learn · What GMOs are and...
01.31.2024
on Nutrition Trends: Demystifying the World of Diets, w/ Miranda Alcaraz
This week, we’re sharing a conversation EC had recently on the Street Parking podcast. Together with host Miranda Alcaraz, EC recounts her health journey, from her early days in CrossFit to her exploration of various diets and trends. They discuss...
01.24.2024
on Diet Freedom: Key Ideas from Alan Aragon’s “Flexible Dieting”
We’re highlighting some of the key ideas from one of the few nutrition books worth reading, Alan Aragon’s “Flexible Dieting.” We talk about the concept of autonomy in nutrition, empowering individuals to choose what they need, and the importance of...
01.17.2024
on Fitness Essentialism: Moving from Complexity to Simplicity w/ Adrian Bozman
We're sitting down with Adrian Bozman, competition director of the CrossFit Games and co-host of the Varied, Not Random podcast, to discuss the importance of fitness essentialism and minimalism. We explore how to simplify our approach to training and nutrition,...
01.10.2024
on Science vs Storytelling: Reviewing Netflix’s "You Are What You Eat"
This week, we’re talking about Netflix’s new docuseries, “You Are What You Eat.” With a critical eye, we analyze the study that serves as the foundation for the series and unravel the complexities surrounding its findings. EXPECT TO ✦ Gain insight into...
01.03.2024
on the Power of 800 Grams: Elevating Your Nutrition with Fruits & Vegetables
We’re excited to dive into the topic of the #800gChallenge® in this episode. This week, we’re talking about the lessons learned from 6 years of running the challenge. We discuss its origins, the scientific research behind it, and the potential...
12.27.2023
on Detox Diets: Hype, Harm, and Healthy Alternatives
In this episode, we delve into the world of detox diets and explore why they are so popular, as well as why we should steer clear of them. We discuss the misconceptions surrounding detoxing and debunk some of the common...
12.20.2023
on Food Addiction: Breaking Free from the Grip of Ultra-Processed Foods
This week, we’re diving into the question of whether sugar and processed food can be labeled as addictive and exploring the research behind the addictive nature of these foods and how they affect our behavior and health. EXPECT TO LEARN ✦ The...
12.13.2023
on Sleep Supplements: Separating Hype from Evidence
We’re exploring the science behind various sleep supplements and separating fact from fiction this week. From melatonin to magnesium, we discuss the evidence, dosages, and potential benefits of these supplements. Expect to Learn: ✦ The effectiveness of melatonin in improving sleep quality ✦...
12.06.2023
on Debunking Supplement Myths: Challenging Blanket Recommendations
11.29.2023
on a Balanced Life: Strategies for Cultivating Health, Wealth, and Time w/ Jon Gilson
We’re excited to bring you another episode where we delve into the concept of personal freedom and its relationship with health, wealth, and time. In this conversation with Jon Gilson, co-founder of Optimal Agency, we explore the three pillars of...
11.22.2023
on The Mediterranean Diet: Decoding its Popularity and Benefits
11.16.2023
on Diet & Sleep: Nourishing Your Way to a Good Night's Rest
In this episode, we aim to unravel the intricate relationship between diet and sleep, providing insights and practical tips to enhance the quality of your rest. Expect to Learn: ✦ The recommended amount of sleep and its impact on health ✦ The significance...
11.08.2023
on the Fight Against Sarcopenia: Strategies to Maintain Muscle Mass as We Age
We're about sarcopenia, which is the natural loss of muscle mass as we age. But don’t worry, it's not all doom and gloom. We'll explore the mechanisms behind sarcopenia, discuss the factors that contribute to its onset, and most importantly,...
11.01.2023
on Diabetes & Chronic Disease: A Conversation with Med School Students
In this episode, EC talks with med students from Drexel University and answers a wide-ranging set of questions, including her insights on how physicians and dietitians can better collaborate, the science behind nutrition advice, and practical tips for maintaining a...
10.25.2023
on Separating Fact from Fiction: Unraveling Social Media's Nutrition Myths
In this episode, we explore six of the most prevalent social media myths I consistently see online. Here's what you can expect to learn: ✦ The truth about the role of salt in our diet ✦ Debunking the myth of fruit being high...
10.18.2023
on Becoming a Healthy Eater: Reaffirming Your Identity One Choice at a Time, w/ Adam Bornstein
This week, EC and best-selling author Adam Bornstein delve into the mindset shift needed for successful nutrition and health transformations, the importance of process goals, and the three pillars of healthy eating. Expect to Learn: ✦ The impact of self-perception on behavior...
10.11.2023
on Blue Zones: An In-Depth Look at the Regions Where Age is Just a Number
We’re diving into the world of Blue Zones, exploring the intriguing phenomenon of these unique geographical areas where the chances of living a long and healthy life are significantly higher than in other parts of the world. Expect to Learn: ✦ The...
10.04.2023
on Mastering the Mindset of Nutrition with Mark England
In this episode, EC and Mark England discuss the significance of mindset in attaining health and fitness goals. They emphasize how our self-narratives shape our outcomes and how the speed of our thoughts impacts our ability to make positive changes....
09.27.2023
on the Limitations of Wearable Fitness Trackers
This week, we have a coaching call EC hosted recently with a listener named Nate. They talk about the limitations of wearable devices in tracking fitness and the importance of relying on performance and individual experience as indicators of training...
09.20.2023
on Making Food Prep Easy, w Jessica B from the Real Food Dietitians
This week, EC talks with Jessica Beacom of the Real Food Dietitians. They discuss different meal prep strategies and tips for maintaining a healthy diet. They highlight the significance of meal planning, prepping proteins ahead of time, and using sauces...
09.13.2023
on Eating Foods in the “Right” Order & Nutrient Density (Hot Cakes #07)
We’re back with another round of Hot Cakes, where Patrick presents three things he’s come across recently that he wanted my thoughts on. This round, we’re talking about whether eating foods in the right order should be a thing, whether...
09.06.2023
on How to Gain Muscle and Lose Fat (aka Body Recomposition)
Wanting to gain muscle and lose fat (what we can also call “body recomposition”) drives many of the folks I work with. So we’re talking about it, getting into why some people can pursue both simultaneously while others have to...
08.30.2023
on the Most Underrated Nutrient
Fiber has numerous health benefits, including reducing the risk of cardiovascular disease, stroke, type 2 diabetes, and colon cancer. It also seems to help with weight loss and plays a role in appetite and satiety. Yet, it’s estimated that only...
08.23.2023
on Explaining The Three Pillars Method™ (with Rory Mckernan)
This week, I’m joined by longtime CrossFit OG Rory McKernan to talk about my history in CrossFit, my rationale behind the Three Pillars Method™, and my hope for the future of the business.
08.16.2023
on Longevity with a Low Protein and Fasting Mimicking Diet
This week, we’re discussing the recommendations made by Valter Longo in his book "The Longevity Diet.” We’re talking through the nine principles of the diet, why we should be hesitant to extrapolate too much from mice studies, the benefits of...
08.09.2023
on Naked Carbs & Tom Brady’s Diet (Quick Bites #22)
Your questions are back in the spotlight this week. We’re answering 5, all about protein, and talking about I don’t recommend 1g of PRO per pound, how to get more protein in the day, why protein powders might be causing...
08.02.2023
on Nitrates - Harmful Additive or Performance Enhancer?
Are nitrates in food something to avoid, or might they actually be a performance enhancer? To find out, we’re talking about where nitrates come from, the problem with nitrate supplementation, and the role of fruits and vegetables play in our...
07.26.2023
on the Galveston, Slow Carb, and Specific Carbohydrate Diets
We’ve got another Diet Review for you this week. As we’ve done in the past, we’re looking at three diets you’ve asked about to see better understand their claims, who they may be for (or not for), a few red...
07.19.2023
on Eating Less by Eating More (Coaching Call #5)
I recently chatted with listener Susan about how to recover from a foot injury and weight gained during the pandemic. in this coaching call, we talked about strategies for increasing her daily protein, why it’s so radical to suggest addition...
07.12.2023
on Feeding Kids, w/ Miranda Alcaraz & Kim McIntyre
I recently visited the folks at Street Parking and got the chance to talk with co-founder Miranda Alcarez and Ops Manager Kim McIntyre about how they approach encouraging healthy eating habits with their kids. ========== EXPECT TO LEARN: ==========
07.05.2023
on Fueling for CrossFit Competitions (Quick Bites #21)
Your questions are back this week! We’re focusing on questions about how to improve our fitness through nutrition. We’re talking about supplements, protein timing, third-party supplement testing, the importance of accurate measurement, and much more. ========== EXPECT TO LEARN: ==========
06.28.2023
on Cancer Prevention, w/ Krystle Zuniga
Krystle Zuniga holds a Ph.D. in Nutritional Sciences, is a Registered and Licensed Dietitian, and is a Board Certified Specialist in Oncology Nutrition. She joins us this week to talk about dietary strategies to prevent cancer, why there’s never any reason for...
06.21.2023
on the One Food to Avoid
While just about anything can be part of a healthy diet, there is one thing we could restrict or avoid that would have almost nothing but upside. That thing? Sugar-sweetened beverages. We dive into why that is, some of the...
06.14.2023
on Getting Out of the Weeds, w/ Dr Adrian Chavez
Dr. Adrian Chavez has a Ph.D. in Nutrition and Health Promotion, hosts The Nutrition Science podcast, and is a trusted source of information on Instagram. We talk this week about how to get out of the weeds, nutritional half-truths, and...
06.07.2023
on Exercise in a Pill & Wonder Bread (Hot Cakes 06)
Hot Cakes are back! Patrick presents three topics he’s been curious about lately, and we discuss. This time around, we’re talking about science getting closer to putting exercise into pill form, the debate over chocolate milk in schools, and the...
05.31.2023
on Appealing Fictions and Being Self-Aware (Rebroadcast)
This week, we’ve got a chat Patrick and I had with Ben Bergeron on the Chasing Excellence pod. We talk about how to sell health fundamentals, why we fall victim to quick fixes, and how adherence to a plan is...
05.24.2023
on Zone 2, CrossFit Injuries, & Training Volume (Quick Bites #20)
Your questions are back this week, and this time we’re focusing exclusively on fitness topics. We’re talking about changing your approach in the gym from sport-focused and health-focused, why the answer is rarely “do more,” the misconceptions around CrossFit and...
05.17.2023
on the Autoimmune Protocol Diet
What do we mean when we talk about immunity and autoimmune diseases, and can a specific diet be used as a panacea treatment? That’s what we’re talking about this week, touching on the Autoimmune Protocol, the difference between autoimmune diseases...

What's The Consistency Project about?

Download our free app to listen on your phone

The Consistency Project episodes:

on Balancing Principles & Personalization: A Nuanced Approach to Dietary Guidance (Medicine Redefined Replay)

Alan Aragon on Cutting Through the Noise, Bro Science, & Sex-Specific Nutrition Protocols

on Macro Myths: 5 Beliefs Keeping You Stuck

on Hacking Hunger: Understanding the Drivers of Appetite

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

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

on Dairy and Inflammation: Unraveling Common Misconceptions

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

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

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

on Ashwagandha: A Look into the Potential Health Benefits of Adaptogens

on Understanding GMOs: Debunking Misconceptions & Exploring the Science

on Nutrition Trends: Demystifying the World of Diets, w/ Miranda Alcaraz

on Diet Freedom: Key Ideas from Alan Aragon’s “Flexible Dieting”

on Fitness Essentialism: Moving from Complexity to Simplicity w/ Adrian Bozman

on Science vs Storytelling: Reviewing Netflix’s "You Are What You Eat"

on the Power of 800 Grams: Elevating Your Nutrition with Fruits & Vegetables

on Detox Diets: Hype, Harm, and Healthy Alternatives

on Food Addiction: Breaking Free from the Grip of Ultra-Processed Foods

on Sleep Supplements: Separating Hype from Evidence

on Debunking Supplement Myths: Challenging Blanket Recommendations

on a Balanced Life: Strategies for Cultivating Health, Wealth, and Time w/ Jon Gilson

on The Mediterranean Diet: Decoding its Popularity and Benefits

on Diet & Sleep: Nourishing Your Way to a Good Night's Rest

on the Fight Against Sarcopenia: Strategies to Maintain Muscle Mass as We Age

on Diabetes & Chronic Disease: A Conversation with Med School Students

on Separating Fact from Fiction: Unraveling Social Media's Nutrition Myths

on Becoming a Healthy Eater: Reaffirming Your Identity One Choice at a Time, w/ Adam Bornstein

on Blue Zones: An In-Depth Look at the Regions Where Age is Just a Number

on Mastering the Mindset of Nutrition with Mark England

on the Limitations of Wearable Fitness Trackers

on Making Food Prep Easy, w Jessica B from the Real Food Dietitians

on Eating Foods in the “Right” Order & Nutrient Density (Hot Cakes #07)

on How to Gain Muscle and Lose Fat (aka Body Recomposition)

on the Most Underrated Nutrient

on Explaining The Three Pillars Method™ (with Rory Mckernan)

on Longevity with a Low Protein and Fasting Mimicking Diet

on Naked Carbs & Tom Brady’s Diet (Quick Bites #22)

on Nitrates - Harmful Additive or Performance Enhancer?

on the Galveston, Slow Carb, and Specific Carbohydrate Diets

on Eating Less by Eating More (Coaching Call #5)

on Feeding Kids, w/ Miranda Alcaraz & Kim McIntyre

on Fueling for CrossFit Competitions (Quick Bites #21)

on Cancer Prevention, w/ Krystle Zuniga

on the One Food to Avoid

on Getting Out of the Weeds, w/ Dr Adrian Chavez

on Exercise in a Pill & Wonder Bread (Hot Cakes 06)

on Appealing Fictions and Being Self-Aware (Rebroadcast)

on Zone 2, CrossFit Injuries, & Training Volume (Quick Bites #20)

on the Autoimmune Protocol Diet

Other shows like The Consistency Project: