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 228 episodes available.

The Consistency Project episodes:

March 09, 2022 on Saturated Fat, Cholesterol, & Heart Disease
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Get more info on the #800gChallenge®, Lazy Macros®, gym challenges, my masterclass – and more at https://optimizemenutrition.com/
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To understand the linkage between these three, we're talking about Ancel Keys getting a bad rap, why black and white paradigms of good or bad food need to go, why LDL cholesterol might not be the best predictor of CVD, and more.
Full show notes here.
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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. Become a paid subscriber on Apple Podcasts and Spotify to access more!
About EC
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®.
About Patrick
The Consistency Project is produced and co-hosted by Patrick Cummings, a long-time CrossFitter, podcaster, and brand coach to gym owners & entrepreneurs.
Disclaimer: The information is being provided to you for educational and informational purposes only. It is to educate you about general nutrition practices and as a self-help tool for your own use. It is not meant to substitute for the advice provided by a medical professional. You should not use the information contained herein for diagnosing or treating a health problem or disease. This information is to be used at your own risk based on your own judgment. Click for full disclaimer.
...more
28min
March 02, 2022 on Caffeine's Effect on Performance
>> SIGN-UP FOR THE EMAIL LIST <<
Get more info on the #800gChallenge®, Lazy Macros®, gym challenges, my masterclass – and more at https://optimizemenutrition.com/
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Why is caffeine one of the few supplements I think is worth a shot for performance? That’s what we’re talking about this week, discussing dose, source, strategy, and what the data says about its potential effect on performance.
Referenced Episodes:
Quick Bites #01
On Beta-Alanine and Belief
Referenced Studies:
Guest et al., 2021. International society of sports nutrition position stand: caffeine and exercise performance.
Jimenez et al., 2021. Caffeinated Drinks and Physical Performance in Sport: A Systematic Review.
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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. Become a paid subscriber on Apple Podcasts and Spotify to access more!
About EC
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®.
About Patrick
The Consistency Project is produced and co-hosted by Patrick Cummings, a long-time CrossFitter, podcaster, and brand coach to gym owners & entrepreneurs.
Disclaimer: The information is being provided to you for educational and informational purposes only. It is to educate you about general nutrition practices and as a self-help tool for your own use. It is not meant to substitute for the advice provided by a medical professional. You should not use the information contained herein for diagnosing or treating a health problem or disease. This information is to be used at your own risk based on your own judgment. Click for full disclaimer.
...more
30min
February 16, 2022 Q&A on Fish Oil Supplementation
>> SIGN-UP FOR THE EMAIL LIST <<
Get more info on the #800gChallenge®, Lazy Macros®, gym challenges, my masterclass – and more at https://optimizemenutrition.com/
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As a follow-up to our last episode, we’re answering six of your questions about fish oil supplementation. I’m offering thoughts on what to do if you don’t like fish, fish oil's effects on depression, supplement quality, and more!
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Referenced Articles
GRAPHIC of fat nomenclature (classification).
Albert et al., 2015. Increased insulin resistance with omega-3 supplementation.
Balanchandar et al., 2020. DHA supplementation and age-related cognitive decline.
Cameron-Smith et al., 2015. Fat oxidation in US fish oil supplements.
Grosso et al., 2016. Fish consumption and depression.
Jiao et al., 2014. Omega-3 supplementation: infancy to old age and cognitive function.
Kosti et al., 2021. Fish intake and risk of cognitive decline.
Liao et al., 2019. Omega-3s and depression.
Mason and Sherratt, 2017. Omega3 supplement quality.
Zhang et al., 2021. Increased insulin resistance with DHA.
Referenced Episodes
On Supplements and the Worried Well
On Personalized Nutrition and DNA Tests
On Omega3s, Omega6s, and Fish Oil Supplementation

...more
25min
February 09, 2022 on Omega3s, Omega6s, and Fish Oil Supplementation
Fish oil has long been a staple addition to the Paleo Diet, yet I don't recommend it. To discuss why that is we're diving into the theory of the omega-6:omega-3 ratio, why considering dose is key, inflammation, and a lot more.
Referenced Episodes:
On Exercise as an Anti-Inflammatory
On Supplements and the Worried Well
Referenced Studies:
GRAPHIC of fat nomenclature (classification).
Brown et al., 2019. Omega-3 and omega-6 fats on prevention and treatment of Type 2 diabetes.
Cochrane Review, 2018. Omega-6 fats.
Cochrane Review, 2018 and 2020. Omega-3 fats.
Hansen et al., 2020. Omega-3 and omega-6 fats on cancer diagnosis and death.
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Get more info on the #800gChallenge®, Lazy Macros®, gym challenges, my masterclass – and more at https://optimizemenutrition.com/
---
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.
Become a paid subscriber on Apple Podcasts and Spotify to access more!
About EC
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.
About Patrick
The Consistency Project is produced and co-hosted by Patrick Cummings, a long-time CrossFitter, podcaster, and brand coach to gym owners & entrepreneurs. Find him on social media.
Disclaimer:
The information is being provided to you for educational and informational purposes only. It is to educate you about general nutrition practices and as a self-help tool for your own use. It is not meant to substitute for the advice provided by a medical professional. You should not use the information contained herein for diagnosing or treating a health problem or disease. This information is to be used at your own risk based on your own judgment. Click for full disclaimer.
...more
33min
February 02, 2022 Quick Bites #10
>> SIGN-UP FOR THE EMAIL LIST <<
Get more info on the #800gChallenge®, Lazy Macros®, gym challenges, my masterclass – and more at https://optimizemenutrition.com/
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Your questions are back this week! I’m answering questions about counting protein while doing Lazy Macros®, hydration, getting teens to eat more protein, and more.
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Referenced Episodes:
On Collagen as a Supplement
How to Fuel Performance
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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 EC
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.
About Patrick
The Consistency Project is produced and co-hosted by Patrick Cummings, a long-time CrossFitter, podcaster, and brand coach to gym owners & entrepreneurs. Find him on social media.
Disclaimer:
The information is being provided to you for educational and informational purposes only. It is to educate you about general nutrition practices and as a self-help tool for your own use. It is not meant to substitute for the advice provided by a medical professional. You should not use the information contained herein for diagnosing or treating a health problem or disease. This information is to be used at your own risk based on your own judgment. Click for full disclaimer.
...more
26min
January 19, 2022 on Practical Strategies for Dining Out
>> SIGN-UP FOR THE EMAIL LIST <<
Get more info on the #800gChallenge®, Lazy Macros®, gym challenges, my masterclass – and more at https://optimizemenutrition.com/
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How can we enjoy dining out without derailing our nutrition? We're talking about 1,000 calorie salads(!), why restaurants aren't incentivized to offer healthy options, some of my favorite go-to spots, and more.
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Referenced Episodes:
On Weight, Health, and Worth
Referenced Studies:
Liu et al., 2020. Health and economic impacts from menu labeling.
Rozin et al., 2003. French paradox.
Shangguan et al., 2019. Reduction in calories from menu labeling.
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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.
Become a paid subscriber on Apple Podcasts and Spotify to access more!
About EC
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.
About Patrick
The Consistency Project is produced and co-hosted by Patrick Cummings, a long-time CrossFitter, podcaster, and brand coach to gym owners & entrepreneurs. Find him on social media.
Disclaimer:
The information is being provided to you for educational and informational purposes only. It is to educate you about general nutrition practices and as a self-help tool for your own use. It is not meant to substitute for the advice provided by a medical professional. You should not use the information contained herein for diagnosing or treating a health problem or disease. This information is to be used at your own risk based on your own judgment. Click for full disclaimer.
...more
28min
January 12, 2022 on Nutrient Timing for Performance and Mass

Does fueling inside the anabolic window make a difference? To answer that, I'm highlighting the distinction between timing and quantity, research around carbs and protein intake for non-endurance training, and more.
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Referenced Episodes:
On Digesting & Absorbing Protein
On Protein Timing & Muscle Protein Synthesis
On the Supposed Benefits of Fasting
On How to Fuel Performance
Referenced Studies:
Antonio et al., 2017. Casein morning or night study.
Aragon and Schoenfeld, 2013. Nutrient timing and post-exercise nutrition.
Arent et al., 2020. Nutrient timing as an opportunity.
Baty et al., 2007. Cortisol and creatine kinase, but not performance, changes with a pre-workout supplement.
Berardi et al., 2006. Glycogen resynthesis and performance.
Schoenfeld et al., 2013. Meta-analysis of protein intake for strength or body composition.
Schoenfeld et al., 2017. Pre- versus post-workout protein study.
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Subscribe for more on Apple or Spotify.
Leave us a Voice Message.
Find us on Social: EC | Patrick
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OptimizeMe Nutrition Products
30 Days of the #800gChallenge® program
30 Days of Lazy Macros™ program
Masterclass program (8 Week program with live coaching options in Jan, April, and Sept)
Gym Nutrition Challenges
Corporate Wellness
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. Become a paid subscriber on Apple Podcasts and Spotify to access more!
About EC
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®.
About Patrick
The Consistency Project is produced and co-hosted by Patrick Cummings, a long-time CrossFitter, podcaster, and brand coach to gym owners & entrepreneurs.

Full disclaimer here.
...more
24min
January 05, 2022 on How to Fuel Performance
>> SIGN-UP FOR THE EMAIL LIST <<
Get more info on the #800gChallenge®, Lazy Macros®, gym challenges, my masterclass – and more at https://optimizemenutrition.com/
---
What is bioenergetics, and how does it affect our performance in and out of the gym? To answer, we're talking about carb and protein timing, how macronutrients interplay with the three metabolic pathways, and more.
Referenced Episodes:
On Protein Timing & Muscle Protein Synthesis
On Whether a Calorie is Just a Calorie
On the Supposed Benefits of Fasting
Referenced Studies:
McClellan et al., 2014. Protein didn’t enhance performance if carbs were enough (endurance efforts).
Pochmuller et al., 2016. Systematic review and meta-analysis of carbs and endurance events.
Nielsen et al., 2020. Systematic review and meta-analysis of carbs and endurance events.
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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.
Become a paid subscriber on Apple Podcasts and Spotify to access more!
About EC
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.
About Patrick
The Consistency Project is produced and co-hosted by Patrick Cummings, a long-time CrossFitter, podcaster, and brand coach to gym owners & entrepreneurs. Find him on social media.
Disclaimer:
The information is being provided to you for educational and informational purposes only. It is to educate you about general nutrition practices and as a self-help tool for your own use. It is not meant to substitute for the advice provided by a medical professional. You should not use the information contained herein for diagnosing or treating a health problem or disease. This information is to be used at your own risk based on your own judgment. Click for full disclaimer.
...more
27min
December 22, 2021 Quick Bites #9
>> SIGN-UP FOR THE EMAIL LIST <<
Get more info on the #800gChallenge®, Lazy Macros®, gym challenges, my masterclass – and more at https://optimizemenutrition.com/
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Your questions are back this week! I'm giving my thoughts on protein products, how to encourage real and sustainable change, the #800gChallenge for smaller folks, and supplements for helping improve sleep.
Referenced Episodes:
On Supplements and the Worried Well
Referenced Studies:
Aune et al., 2021. 800 grams of fruits and vegetables.
Hirsch et al., 2021. Pre-operative nutrition paper.
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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 EC
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.
About Patrick
The Consistency Project is produced and co-hosted by Patrick Cummings, a long-time CrossFitter, podcaster, and brand coach to gym owners & entrepreneurs. Find him on social media.
Disclaimer:
The information is being provided to you for educational and informational purposes only. It is to educate you about general nutrition practices and as a self-help tool for your own use. It is not meant to substitute for the advice provided by a medical professional. You should not use the information contained herein for diagnosing or treating a health problem or disease. This information is to be used at your own risk based on your own judgment. Click for full disclaimer.
...more
28min
December 15, 2021 on Personalized Nutrition & DNA Tests
>> SIGN-UP FOR THE EMAIL LIST <<
Get more info on the #800gChallenge®, Lazy Macros®, gym challenges, my masterclass – and more at https://optimizemenutrition.com/
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Should we be tailoring our nutrition based on what a DNA test says? We're talking about the limitations of DNA testing, the difference between individuals and the general population, the potential of technology, and more.
Referenced Episodes:
On the 3 Pillars of Nutrition Driving 90% of Success
Referenced Studies:
Celis-Morales at al., 2017. Food4Me large personalized nutrition study.
Drabsch and Holzapfel, 2019. The American Society of Dietetics and Nutrition does not recommend DNA based dietary recommendations.
Three reviews of direct-to-consumer genetic testing: Ng et al., 2009, Guasch-Ferre et al., 2018, Floris et al., 2020
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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. Become a paid subscriber on Apple Podcasts and Spotify to access more!
About EC
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®.
About Patrick
The Consistency Project is produced and co-hosted by Patrick Cummings, a long-time CrossFitter, podcaster, and brand coach to gym owners & entrepreneurs.
Disclaimer: The information is being provided to you for educational and informational purposes only. It is to educate you about general nutrition practices and as a self-help tool for your own use. It is not meant to substitute for the advice provided by a medical professional. You should not use the information contained herein for diagnosing or treating a health problem or disease. This information is to be used at your own risk based on your own judgment. Click for full disclaimer.
...more
33min

FAQs about The Consistency Project:

How many episodes does The Consistency Project have?

The podcast currently has 228 episodes available.

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