The Consistency Project

We're discussing the impact of diet on inflammation and the confusion surrounding food labeling. You'll gain insights into how maintaining a healthy weight can be more effective for reducing inflammation than focusing on specific foods. You'll also learn about the bizarre new trend of eating dirt and why it may not be the solution to your health goals (shocking, we know). 🔗 Get full show notes 🔗 Sign up for EC’s weekly bonus email 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, writer, and podcaster. Find him on social media. Full Disclaimer

We explore central nervous system (CNS) fatigue, focusing on its role in heavy lifting and strength training. Inspired by a listener's question, we delve into the nature of CNS fatigue, its common misinterpretations in gym culture, and what scientific research reveals about it. We clarify the distinctions between CNS fatigue, peripheral nervous system (PNS) fatigue, and mental fatigue, debunking prevalent myths and highlighting the true factors affecting gym performance. 00:00 Welcome to the Consistency Project Podcast 01:02 Listener Question on CNS Fatigue 04:19 Research Insights on CNS Fatigue 06:51 Understanding Muscle and Mental Fatigue 12:20 Takeaways and Final Thoughts 🔗 Get full show notes 🔗 Sign up for EC’s weekly bonus email 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, writer, and podcaster. Find him on social media. Full Disclaimer

We’re exploring the connection between nutrition and energy levels, particularly focusing on physiologic fatigue and athletic performance. We discuss the science behind the #800gChallenge®, which emphasizes the consumption of fruits and vegetables to enhance micronutrient intake. By delving into studies that correlate high-quality nutrition with improved performance in both daily life and demanding environments like Special Forces selection, we uncover the benefits of a varied, nutrient-dense diet. 00:00 Welcome to the Consistency Project Podcast 00:40 The #800gChallenge® and Its Benefits 02:39 Understanding Different Types of Fatigue 05:23 Role of Micronutrients in Energy Production 07:36 Impact of Processed Foods on Micronutrient Intake 09:36 Nutritional Breakdown of Popular Fruits and Vegetables 10:17 Micronutrient Contributions and Daily Allowance 11:55 Impact of Diet on Performance 12:45 Special Forces Study on Diet and Fitness 14:57 The Role of Nitrates and Other Compounds 16:23 Challenges in Nutritional Research 17:30 Broad Guidelines vs. Specific Nutrients 🔗 Get full show notes 🔗 Sign up for EC’s weekly bonus email 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, writer, and podcaster. Find him on social media. Full Disclaimer

We share a conversation EC had recently with the folks at the Two Peas in a Podcast. They discuss the true essence of a diet and the distinction between attention-driven and accuracy-driven nutrition information. Key topics include the importance of macronutrients and micronutrients, healthy body fat percentages, portion sizes, the pitfalls of processed foods, the significance of whole foods, and much more. 00:00 Welcome to the Consistency Project Podcast 00:59 Defining Diet and Nutrition 04:14 The Attention Economy vs. Accuracy in Nutrition 05:30 Understanding Macronutrients and Micronutrients 10:15 The #800gChallenge® 17:07 Portion Sizes and Restaurant Meals 18:45 The Role of Profit in Nutrition and Diets 22:00 Making Healthy Choices Easy 22:41 Challenges with Processed Foods 24:27 Strategies for Sustainable Eating 26:53 Rethinking Elimination Diets 28:28 Balancing Nutrition and Mental Health 33:50 Identifying Ideal Body Weight 37:24 The Role of Supplements 40:35 Bridging the Gap Between Doctors and Nutritionists 🔗 Sign up for EC’s weekly bonus email 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, writer, and podcaster. Find him on social media. Full Disclaimer

Your fitness questions are back! This week, we explore weight loss strategies for active individuals, particularly focusing on balancing caloric intake with training for optimal performance. We discuss techniques to improve running speed and examine the benefits and limitations of heart rate zone training in achieving fitness goals. Lastly, we delve into recent research on fat spot reduction and its practical implications, highlighting the significance of a caloric deficit in achieving desired body composition. 00:00 Welcome to the Consistency Project Podcast 01:08 Weight Loss Strategies for Active Individuals 05:36 Improving Running Speed: Tips and Techniques 09:32 Understanding Heart Rate Zone Training 13:15 VO2 Max: Accuracy and Training Methods 18:24 The Truth About Fat Spot Reduction 24:45 How to Submit Your Questions 🔗 Get full show notes 🔗 Sign up for EC’s weekly bonus email 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, writer, and podcaster. Find him on social media. Full Disclaimer

This week, we’re jumping back into your fitness-focused questions. We cover balancing exercise types (strength, cardio, HIIT) in weekly routines and sprint interval training benefits. We discuss progressive overload in weightlifting for mid-life women, optimal workouts for women in their 40s, and practical considerations for electrolyte supplementation. 00:00 Welcome to the Consistency Project Podcast 01:33 Balancing Exercise Types 08:46 Weightlifting Progression Tips 15:11 Exercise Adjustments for Perimenopause and Menopause 18:52 Best Exercise Forms for Mid-Forties Women 21:30 Electrolyte Supplementation Necessity 🔗 Get full show notes 🔗 Sign up for EC’s weekly bonus email 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, writer, and podcaster. Find him on social media. Full Disclaimer

The guest, an Ig Nobel Prize winner, brings a humorous twist to serious topics in nutrition and longevity. They dive into a sensational diet study, unearthing the science behind its flashy claims while comparing it to Lazy Macros®. The discussion critiques the reliability of Blue Zone data for a long life, revealing how wealth and genetics play a role. Lastly, they scrutinize the marketing hype surrounding the David protein bar, questioning its nutritional integrity and the necessity of having a chief science officer in the food industry.

Three compelling studies are unpacked, challenging traditional views on protein intake. One research review reveals that resistance-trained men may not benefit significantly from high protein consumption. Another study finds that older adults' muscle mass isn’t as affected by protein timing as once thought. Discussions shift towards the critical role of resistance training, especially during caloric deficits. The podcast empowers listeners to rethink their protein needs and embrace a more practical approach to nutrition.

We’re sharing a conversation EC had recently with Dr Doriana of the Simply Fit Podcast. They cover a range of topics, including the #800gChallenge®, the importance of exercise, nutrition myths, and the impact of sleep on health. They emphasize practical, sustainable approaches to nutrition and fitness, providing actionable advice for maintaining a healthy lifestyle without restrictive diets. 00:00 Welcome to the Consistency Project Podcast 00:40 Introduction to Dr. Doriana and Simply Fit Podcast 01:39 The 800 Gram Challenge Explained 03:33 Changing Mindsets Around Food and Dieting 07:34 Dealing with Food Boredom and Simple Eating 12:02 Healthy Eating on the Go 16:58 Debunking Nutrition and Fitness Myths 20:31 Creatine and Protein: What You Need to Know 25:42 Simple and Effective Health Tips 28:02 Closing Remarks and How to Stay Connected 🔗 Sign up for EC’s weekly bonus email 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, writer, and podcaster. Find him on social media. Full Disclaimer

We’re talking about the profound impact of exercise on our overall health, extending beyond mere weight loss and muscle gain. We explore the science behind myokines, the molecules released by contracting muscles, and their role in promoting well-being across various organs, including the brain and heart. We also discuss the CDC's exercise guidelines and the nuanced idea of 'exercise as medicine,' weighing the potential benefits and limitations of this concept. 00:00 Welcome to The Consistency Project 00:27 The Profound Impact of Exercise on Health 03:51 Understanding Myokines and Their Role 10:22 Exercise Recommendations and Guidelines 14:34 Is Exercise Really Medicine? 🔗 Get full show notes 🔗 Sign up for EC’s weekly bonus email 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, writer, and podcaster. Find him on social media. Full Disclaimer