The Consistency Project

Your questions are back this week, and this time we’re focusing exclusively on fitness topics. We’re talking about changing your approach in the gym from sport-focused and health-focused, why the answer is rarely “do more,” the misconceptions around CrossFit and injuries, and more. ========= EXPECT TO LEARN: ========= 📍 Why training for health (not sport) can sometimes feel like you’re not doing enough 📍 The value of adding Zone 2 training for CrossFitters 📍 How to balance seasonal, outdoor training with consistent time in the gym 📍 Whether CrossFit is more dangerous than doing a linear strength program for an older athlete 📍 How to get strong with isometric movements vs external loading movements 🔗 Full show notes can be found here 🔗 Sign up for the email list ========== 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. ========= 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

What do we mean when we talk about immunity and autoimmune diseases, and can a specific diet be used as a panacea treatment? That’s what we’re talking about this week, touching on the Autoimmune Protocol, the difference between autoimmune diseases and chronic diseases, and more. ========== EXPECT TO LEARN: ========== 📍 Why there is too much oversimplification online about treating autoimmune diseases 📍 The origins of the Autoimmune Protocol Diet and the big problems of it 📍 The gray area of treating autoimmune diseases with diet only 📍 The potential downside of extremely restrictive diets 📍 Why the best approach to treating an autoimmune disease is specific to that disease 🔗 ⁠Full show notes can be found here⁠ 🔗 ⁠Sign up for the email list ========== 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. ========== 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’re bringing you a recent chat I had on the B Fit podcast with my friend Conor Murphy. We dive into a bunch of things, including my thoughts on CBD and creatine, why extreme changes in the short term rarely lead to long-term success, and more. ========== EXPECT TO LEARN: ========== 📍 Where my drive for simplicity and clarity comes from 📍 Why momentum and consistency are so important in nutrition 📍 The biggest disconnect between calories and feeling full 📍 My thoughts on CBD, caffeine, and creatine supplementation 📍 What’s more important to pay attention than how you feel 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 and podcaster. Find him on social media. Full Disclaimer

Dr. Joey Muñoz has a Ph.D. in Nutrition Sciences, is a Master Coach with Team Biolayne, and is one of my favorite creators in the nutrition space. He joins us this week to talk all things protein - from targets, to timing, to demystifying some of the myths out there. Get more of Dr. Joey on Instagram and on his new podcast. EXPECT TO LEARN: 📍 The protein target recommendations that both Joey and I share 📍 The process Joey has to determine what his coaching clients need 📍 Joey’s tips for how to get more protein in every day 📍 The benefits of adequate protein on muscle building and satiety 📍 Plant-based diets' effects on muscle building 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 and podcaster. Find him on social media. Full Disclaimer

From an upper weight of 200+ pounds to now being down to 145 pounds, Heidi is looking to lose the last few pounds without being overly restrictive. She joins me for a coaching call, and we discuss maximizing flexibility without sacrificing efficacy, and more! EXPECT TO LEARN: 📍 What to do instead of ultra-restrictive, unsustainable diets 📍 Why the closer you are to your weight loss goals, the more dialed in you need to get 📍 My three-step recommendation for diet change 📍 Why measuring what you’re already eating is the best place to start adjusting calorie targets 📍 How macros are, ultimately, the key to finding your maximum diet flexibility 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 and podcaster. Find him on social media. Full Disclaimer

Your questions are back in the spotlight this week! We’re talking about if it’s possible to include ice cream in a healthy day of eating, whether we should worry about carbonated water, how many avocados is too many, and more! EXPECT TO LEARN: 📍 What the general guidelines are around saturated fat consumption 📍 The proper way to pronounce La Croix 📍 Why we don’t need to worry about the natural flavors in carbonated water 📍 If we should be supplementing BCAAs 📍 Whether a couple of avocados a day is a bad idea 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 and podcaster. Find him on social media. Full Disclaimer

>>⁠⁠SIGN-UP FOR THE MASTERCLASS Can our hormones really get “out of balance,” or is that more marketing-speak we can happily ignore? That’s the question this week, and to answer we’re talking about the two big issues I have with this idea, the DUTCH test, insulin, and more! EXPECT TO LEARN: 📍 How there isn’t really a “balance point” for our hormones 📍 Why you should run from anyone claiming your hormones are “out of whack" 📍 What coaches tend to fix when they say they’re fixing hormones 📍 Why dealing with the emotions that lead to self-soothing with food matters 📍 Why I don’t recommend the DUTCH test 🔗 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

>>⁠SIGN-UP FOR THE MASTERCLASS We’ve released 100+ episodes of the show and this week we’re combing through some of the 30 biggest ideas we’ve covered since the start. Consider this episode part 2 of the Cliff’s Notes version of the Consistency Project. 🔗 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

>>SIGN-UP FOR THE MASTERCLASS We’ve released 100+ episodes of the show, and this week we’re combing through some of the 30 biggest ideas we’ve covered since the start. Consider this episode part 1 of the Cliff’s Notes version of the Consistency Project. Stay tuned next week for part 2. 🔗 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

Thank you for helping us cross the 1 million download mark! To celebrate, we’re covering the 10 big (sometimes harsh) truths we find ourselves returning to often as we continue to unpack your health questions. EXPECT TO LEARN: 📍 Why personal anecdotes aren’t enough to drive health decisions 📍 How to use the micro trends to better understand the macro trends 📍 Why the basics work for everyone, regardless of age or gender 📍 How to distinguish between feeling better and getting better 📍 Why patience and consistency are almost always the answer 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 and podcaster. Find him on social media. Full Disclaimer