The Consistency Project

By EC Synkowski

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 Opti... more

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FAQs about The Consistency Project:

How many episodes does The Consistency Project have?

The podcast currently has 286 episodes available.

The Consistency Project episodes:

September 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 and seasonings to enhance the flavor of pre-cooked meals. Additionally, they share ideas for convenient and simple meals, such as sheet pan meals and adult lunchables.
🔑 Takeaways:
✓ Involve children in meal planning and preparation to encourage their interest in healthier foods.
✓ Batch prep proteins and use sauces or pan juices to keep them moist and flavorful when reheating.
✓ Use frozen vegetables as a convenient and nutritious option for meal prep.
✓ Create meal options like sheet pan meals or “adult lunchables” that include a balance of carbohydrates, proteins, fats, and colorful vegetables.
✓ Expose children to new foods multiple times and serve them alongside familiar foods to increase their acceptance over time.
🔗 Read Food Dietitians on Instagram
🔗 Real Food Dietitians Website
🔗 45 Meal Prep Ideas
🔗 Sign up for the email list
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 and podcaster. Find him on social media.

Full Disclaimer
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28min
September 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 watercress is the healthiest food in the world, and whether we should go to the gym to burn calories.
🔗 Sign up for the email list
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 and podcaster. Find him on social media.
Full Disclaimer
...more
28min
September 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 go through a specific bulk and cut phase. We’re also delving into the various factors determining whether body recomposition is possible, such as protein intake, total caloric intake, muscular and body fat levels, and training frequency and intensity.
🔗 Full show notes can be found here (and references)
🔗 Sign up for the email list
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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 and podcaster. Find him on social media.
Full Disclaimer
...more
29min
August 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 5% of us are getting enough. We’re discussing why fiber is underrated and how to get more.
🔗 Full show notes can be found here
🔗 Sign up for the email list
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 and podcaster. Find him on social media.

Full Disclaimer
...more
28min
August 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.

🔗 Sign up for the email list

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 and podcaster. Find him on social media.

Full Disclaimer
...more
42min
August 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 prolonged fasting, and more.
🔗 Full show notes can be found here
🔗 Sign up for the email list
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 and podcaster. Find him on social media.

Full Disclaimer
...more
34min
August 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 you to have gas, and more!
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EXPECT TO LEARN:
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📍 My recommended range for protein intake for most people (and why)
📍 The main challenge with a daily protein target of 150g or more
📍 Why I think Tom Brady’s diet is perfect (for him)
📍 Three strategies for getting more protein in every day
📍 My thoughts on “naked carbs”
🔗 Full show notes can be found here
🔗 Sign up for the email list
==========
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 and podcaster. Find him on social media.
Full Disclaimer
...more
26min
August 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 performance.
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EXPECT TO LEARN:
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📍 Where nitrates and nitrites come from
📍 The difference between nitrates in vegetables and processed meats
📍 Why we don’t need to fear added nitrates in processed meats
📍 The problem with using beet root juice for testing
📍 Why the solution (as it usually does) comes down to more fruits and veg
🔗 Full show notes can be found here
🔗 Sign up for the email list
==========
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 and podcaster. Find him on social media.

Full Disclaimer
...more
26min
July 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 flags to look out for, and more.
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EXPECT TO LEARN:
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📍 Why we probably shouldn’t be looking for “new” diets that work
📍 How including lots of scientific references can trick us into believing something is legit
📍 My thoughts on the effectiveness (or danger) of “cheat days”
📍 Why approaches or products designed to solve a specific health condition is a red flag
🔗 Full show notes can be found here
🔗 Sign up for the email list
==========
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 and podcaster. Find him on social media.

Full Disclaimer
...more
29min
July 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 and not restriction, how to accurately get your own protein target, and more.
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EXPECT TO LEARN:
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📍 An easy strategy for increasing daily protein intake
📍 Why increased protein acts as a lever to decrease overall caloric consumption
📍 Why strength training is just as good a weight loss strategy as cardio
📍 How adding more exercise for weight loss can result in the opposite result
📍 Why sometimes our problem is that our standards are just not strict enough
🔗 Sign up for the email list
==========
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 and podcaster. Find him on social media.

Full Disclaimer
...more
32min

FAQs about The Consistency Project:

How many episodes does The Consistency Project have?

The podcast currently has 286 episodes available.

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