The Consistency Project

The podcast discusses the topic of gaining muscle and losing fat, exploring the factors that determine body recomposition. They emphasize the importance of protein intake, caloric deficit, consistent training, and setting realistic goals. They also address misconceptions about body recomposition and the negative impact of extreme measures depicted in shows like 'The Biggest Loser'. Additionally, they highlight the power of learning to eat properly and share success stories of weight loss and increased strength through personalized nutrition plans.

Fiber has numerous health benefits, including reducing the risk of cardiovascular disease, stroke, type 2 diabetes, and colon cancer. It also seems to help with weight loss and plays a role in appetite and satiety. Yet, it’s estimated that only 5% of us are getting enough. We’re discussing why fiber is underrated and how to get more. 🔗 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

CrossFit OG Rory McKernan discusses the Three Pillars Method™, journey into CrossFit, challenges in health and nutrition, and exploring the concept of supplements. They also talk about respecting realizations, challenging societal standards of health, and tracking biometrics while setting big goals.

The podcast discusses the nine recommendations of 'The Longevity Diet,' including a pescatarian diet and low protein intake. They explore the link between IGF-1 and cancer, criticize fasting, and discuss the benefits of caloric reduction and fasting for longevity.

Your questions are back in the spotlight this week. We’re answering 5, all about protein, and talking about I don’t recommend 1g of PRO per pound, how to get more protein in the day, why protein powders might be causing you to have gas, and more! ========== EXPECT TO LEARN: ========== 📍 My recommended range for protein intake for most people (and why) 📍 The main challenge with a daily protein target of 150g or more 📍 Why I think Tom Brady’s diet is perfect (for him) 📍 Three strategies for getting more protein in every day 📍 My thoughts on “naked carbs” 🔗 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

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