The Consistency Project

This podcast discusses the relationship between diet and sleep. It covers the recommended amount of sleep, the significance of sleep quality, the association between nutrition and sleep patterns, and the effects of processed and sugary foods on sleep. Practical tips to improve sleep quality through diet are also provided. The podcast also explores the impact of sleep deprivation on health, the misconceptions of ultra processed foods, and the challenges surrounding reformulating them.

This podcast explores sarcopenia, the natural loss of muscle mass as we age. They discuss its impact on strength decline, potential mechanisms behind it, and strategies to counter and reverse its effects. The importance of nutrition and exercise in preserving muscle mass is emphasized. The hosts also share insights on challenging oneself physically and the power of CrossFit workouts. They address workout concerns and promote shared decision-making between coach and individual.

Topics discussed in this podcast include the role of dietitians in medical nutrition therapy, collaboration between physicians and dietitians, misconceptions about nutrition advice from physicians, guidelines for newly diagnosed diabetes patients, maintaining a healthy diet with a busy schedule, avoiding misinformation on nutrition, iron supplementation and green powders, benefits of frozen and canned food, protein intake for active individuals, and promoting physical activity in individuals with diabetes and chronic disease.

Learn the truth about salt, debunk fruit sugar myths, understand the impact of artificial sweeteners, unravel the truth about seed oils, examine the relationship between carbs and weight gain. Explore how social media influences nutrition, the importance of unfollowing influencers who spread myths, and tips for better nutrition. Discover the benefits of disconnecting from social media's nutrition myths, and debunk the popular blood type diet

Adam Bornstein, best-selling author, joins EC in discussing the mindset shift needed for successful nutrition and health transformations. They emphasize the impact of self-perception on behavior, the dangers of perfectionism, and the importance of process goals. Understanding the three pillars of healthy eating and the role of whole foods, protein, and fiber are also highlighted. They stress the need for established habits and avoiding neuroses and restriction in healthy eating.

This podcast explores the intriguing phenomenon of Blue Zones, regions where living a long and healthy life is more likely. They discuss the importance of lifestyle choices, social support, and environmental factors in promoting well-being and longevity. Practical tips are shared on how to incorporate Blue Zone principles into your own life. The hosts also discuss the ethical implications of influencer dieticians and navigating the influx of health information on the internet.

Mark England, an expert in nutrition mindset, joins EC Cinkowski on a discussion about the importance of mindset in health and fitness goals. They explore the power of self-narratives, the hindrance of victim mentality, and strategies to overcome negations. Writing thoughts for understanding and change, mastering the mindset of nutrition, and changing the narrative are also key topics of the podcast.

The podcast discusses the limitations of wearable fitness trackers in accurately tracking fitness. It emphasizes the importance of considering factors like sleep quality and overall well-being when assessing progress. The hosts also talk about the significance of understanding and respecting one's limits, taking rest periods, and prioritizing consistency in training, rest, and nutrition. They explore the challenges of relying solely on wearable metrics and the potential harm of trusting unreliable emotions and feelings as data points.

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

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