The Consistency Project

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. ========== EXPECT TO LEARN: ========== 📍 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

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. ========== EXPECT TO LEARN: ========== 📍 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

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. ========== EXPECT TO LEARN: ========== 📍 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

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: ========== 📍 How to help kids detach emotion from eating 📍 The role and importance of modeling healthy eating behaviors 📍 Why bad moods are opportunities to talk about food and fueling 📍 Some suggestions on how to handle snacks 📍 Some hacks to ensure you eat healthy even when super busy 🔗 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

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: ========== 📍 How to fuel before and during a CrossFit competition 📍 Why we shouldn’t worry about our blood sugar is doing every minute of the day 📍 One thing that should cause you to pause when you see a supplement study 📍 Why perception isn’t always accurate when it comes to caloric intake 📍 What’s more important than what kind of protein you take in (and when you get it) 🔗 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

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 guilt post-diagnosis, and the public’s misguided understanding of what causes cancer. 📍 Find Krystle on Instagram and at her website. ========== EXPECT TO LEARN: ========== 📍 Which cancer-causing myths we can safely ignore 📍 What the science tells us about what actually can prevent cancers 📍 Why nutritional approaches to preventing cancers are different than treating them 📍 The question you should ask when you see the headlines about cancer risks 📍 Whether any specific dietary patterns (like fasting) show signs of preventing cancers 🔗 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

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 challenges around fixing the problem, and more. ========== EXPECT TO LEARN: ========== 📍 What counts under the umbrella term of sugar-sweetened beverages (SSBs) 📍 Whether it’s the sugar or the calories that are the biggest problem 📍 How SSBs differ from things like cookies, brownies, and other sugar-laden foods 📍 Why diet sodas might not be the worst substitution to non-diet versions 📍 Why taxes on SSBs don’t seem to have any effect on consumption 🔗 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

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 much more! ========== EXPECT TO LEARN: ========== 📍 If you should be worried about the cooking oil you’re using 📍 What bioavailability is and how cooking affects it 📍 Whether you need to care about “food combining” rules 📍 Why there are no clear trends among those with digestive issues 📍 Whether you should be concerned with frozen fruits and veggies 🔗 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

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 role that fortification has had in US history. ========== EXPECT TO LEARN: ========== 📍 If we’re getting closer to having exercise (or the benefits of exercise) in a pill 📍 Why food regulations are probably not the solution to chronic weight gain 📍 How school districts decide what food is allowed in their cafeterias 📍 Why there are absolutely benefits of modernization of our food supply 📍 The importance of remembering the point of all this: to help people get healthier 🔗 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

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 more important than the plan. ========== EXPECT TO LEARN: ========== 📍 Why I don’t have before/after photos on my website and social media 📍 How our biology makes us susceptible to chasing aesthetics over function 📍 Why pursuing health and wanting a six-pack aren’t always in line 📍 The difference between the prescription and your adherence to it 📍 The only way a CrossFit gym can guarantee results ========== EBOOKS: ========== 🔗 ⁠⁠⁠⁠#800gChallenge® Ebook⁠⁠⁠⁠ 🔗 ⁠⁠⁠⁠Lazy Macros® Ebook⁠ ========= 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. 🔗 ⁠Sign up for the email list⁠ ========= 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