The Consistency Project

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

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