Ben Bergeron joins us this week to discuss running nutrition challenges at CrossFit New England. We discuss the three types of challenges they run now, how to get buy-in on the member level, and what they consider success. EXPECT TO LEARN:   📍 How Ben gets “buy-in” from members, without aiming for it 📍 What 50-80-100 means, and how it can help a team co-create a plan 📍 What has and hasn’t worked for nutrition at CFNE 📍 Why gym challenges are all about awareness 📍 Ben’s four buckets of nutritional goal-setting EBOOKS: 🔗 ⁠⁠#800gChallenge® Ebook⁠⁠ 🔗 ⁠⁠Lazy Macros® Ebook⁠ 🔗 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, podcaster, and brand coach to gym owners & entrepreneurs. Find him on social media.   Full Disclaimer

Your questions are back this week. We’re talking about my thoughts on whether the 75 Hard challenge is worth doing, tips for convincing loved ones about their diet, my history with raw milk, and more! EXPECT TO LEARN:  📍 Why the #800gChallenge® is perfect for 75 Hard 📍 My thoughts on the Perfect Amino supplement 📍 What 95% of people are getting wrong about their diet 📍 Why raw milk isn’t better or safer than commercial milk 📍 Why the aim for “boosting” the metabolism is short-sighted   EBOOKS: 🔗 ⁠#800gChallenge® Ebook⁠ 🔗 ⁠Lazy Macros® Ebook⁠ 🔗 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, podcaster, and brand coach to gym owners & entrepreneurs. Find him on social media.  Full Disclaimer

Lots of people claim we should avoid oatmeal - for both carcinogenic and physiological reasons. But are they right? To answer that, we’re talking about glyphosate, a viral Mark Hyman post, the Glycemic Index, and more. EXPECT TO LEARN:   📍 What glyphosate is (and why it doesn’t really matter) 📍 Why understanding the role dosage plays in risk factors are important 📍 If oatmeal really is “the worst thing you can eat at breakfast” 📍 The value of the Glycemic Index 📍 Why we’re probably better off including oatmeal in our diet   EBOOKS: 🔗 ⁠#800gChallenge® Ebook⁠ 🔗 ⁠Lazy Macros® Ebook⁠ 🔗 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, podcaster, and brand coach to gym owners & entrepreneurs. Find him on social media.  Full Disclaimer

Pat Sherwood is the creator of CrossFit Linchpin and cohost of the Varied, Not Random podcast. He joins us this week to talk about what we’re missing in our fitness, minimum effective dose, how to structure a strength day, and more! EXPECT TO LEARN:   📍 What you may misunderstand about CrossFit programming 📍 Why doing less in the gym might be the secret to your improvement 📍 The movements you want to perform every week 📍 Why accessory work is optional 📍 What “classic CrossFit” programming looks like   EBOOKS: 🔗 ⁠#800gChallenge® Ebook⁠ 🔗 ⁠Lazy Macros® Ebook⁠ 🔗 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, podcaster, and brand coach to gym owners & entrepreneurs. Find him on social media.  Full Disclaimer

Thanks to a push from Joe Rogan, a headline went viral recently claiming the government wants us to eat more Lucky Charms than steak. We unpack the truth here - talking about food rating scales, good food vs. bad food, and more. EXPECT TO LEARN:   📍 What the Food Compass is trying to accomplish 📍 Why a healthy diet can include poor-quality foods 📍 Why looking for a simple yes/no food rules doesn’t work 📍 How our search for simplicity sometimes hides the solution 📍 The reason we need to be skeptical of “virality”   EBOOKS: 🔗 ⁠#800gChallenge® Ebook⁠ 🔗 ⁠Lazy Macros® Ebook⁠ 🔗 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, podcaster, and brand coach to gym owners & entrepreneurs. Find him on social media.   Full Disclaimer

Can nutrition help prevent or stave off dementia? To answer, we’re talking about the growing research around the MIND diet, the difference between diets and dietary patterns, why restrictions can be helpful, and more. EXPECT TO LEARN:   📍 The difference between dementia and mild cognitive impairment 📍 What the MIND diet is and its possible role in dementia prevention 📍 The distinction between diets and dietary patterns 📍 Why the greater number of limitations may be the secret to the MIND diet 📍 What reverse causation is and why we need to be wary of it   EBOOKS: 🔗 ⁠#800gChallenge® Ebook⁠ 🔗 ⁠Lazy Macros® Ebook⁠ 🔗 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, podcaster, and brand coach to gym owners & entrepreneurs. Find him on social media.  Full Disclaimer

You’ve likely seen the graph on social media, the one from James Clear explaining what happens when we get 1% better every day. But how realistic is that, especially when it comes to health and fitness goals? EXPECT TO LEARN:   📍 How to set realistic expectations for our goals 📍 The distinction between movement and progress 📍 What Goodhart’s Law is, and how it applies to our health 📍 Why “maintenance” is an under-appreciated aim 📍 The 10 determinants of healthy aging   EBOOKS: 🔗 ⁠#800gChallenge® Ebook⁠ 🔗 ⁠Lazy Macros® Ebook⁠ 🔗 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, podcaster, and brand coach to gym owners & entrepreneurs. Find him on social media.  Full Disclaimer

I’m helping a listener work through her macro breakdown to improve her performance in the gym and improve her body comp this week. We talk “optimal distribution,” genetic dieting, knowing if things are working, and more! EXPECT TO LEARN:   📍 Why our feelings aren’t as powerful as our results📍 What the “macro swampland is”📍 My thoughts on the benefits of “genetic dieting”📍 The single most important determinant of any diet📍 Why it’s so important to know what you’re aiming for   EBOOKS: 🔗 ⁠#800gChallenge® Ebook⁠ 🔗 ⁠Lazy Macros® Ebook⁠ 🔗 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, podcaster, and brand coach to gym owners & entrepreneurs. Find him on social media.   Full Disclaimer

This week, I'm answering five new listener questions, including ones about sugar alcohols, whether a glass of wine per night is a big deal, and my thoughts on supplements like Athletic Greens. EXPECT TO LEARN:   📍 Whether sugar alcohols “count” in the diet 📍 Why it’s important to remember alcoholic drinks are calories, too 📍 That I’ve convinced exactly zero people to change their nutrition 📍 Why greens drinks aren’t harmful, but also aren’t necessary 📍 My recommendations around taking creatine   EBOOKS: 🔗 #800gChallenge® Ebook 🔗 Lazy Macros® Ebook 🔗 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, podcaster, and brand coach to gym owners & entrepreneurs. Find him on social media.   Full Disclaimer

“All I know is if something works once, it never works again.” That’s what a listener told me, asking why her second try at a diet wasn’t working. To answer her, we’re talking about the 3 reasons diets often have a shelf life. EXPECT TO LEARN:   📍 Why there seems to be some beginner’s luck with diets 📍 The pros and cons of specific diet rules 📍 How to increase the “newness” of an ongoing nutrition plan 📍 The importance of “decoding” whatever diet trends we see 📍 When to know it’s time to “call ourselves out”   🔗 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, podcaster, and brand coach to gym owners & entrepreneurs. Find him on social media.   Full Disclaimer