The Consistency Project

This podcast explores the intriguing phenomenon of Blue Zones, regions where living a long and healthy life is more likely. They discuss the importance of lifestyle choices, social support, and environmental factors in promoting well-being and longevity. Practical tips are shared on how to incorporate Blue Zone principles into your own life. The hosts also discuss the ethical implications of influencer dieticians and navigating the influx of health information on the internet.

Mark England, an expert in nutrition mindset, joins EC Cinkowski on a discussion about the importance of mindset in health and fitness goals. They explore the power of self-narratives, the hindrance of victim mentality, and strategies to overcome negations. Writing thoughts for understanding and change, mastering the mindset of nutrition, and changing the narrative are also key topics of the podcast.

The podcast discusses the limitations of wearable fitness trackers in accurately tracking fitness. It emphasizes the importance of considering factors like sleep quality and overall well-being when assessing progress. The hosts also talk about the significance of understanding and respecting one's limits, taking rest periods, and prioritizing consistency in training, rest, and nutrition. They explore the challenges of relying solely on wearable metrics and the potential harm of trusting unreliable emotions and feelings as data points.

This week, EC talks with Jessica Beacom of the Real Food Dietitians. They discuss different meal prep strategies and tips for maintaining a healthy diet. They highlight the significance of meal planning, prepping proteins ahead of time, and using sauces and seasonings to enhance the flavor of pre-cooked meals. Additionally, they share ideas for convenient and simple meals, such as sheet pan meals and adult lunchables. 🔑 Takeaways: ✓ Involve children in meal planning and preparation to encourage their interest in healthier foods. ✓ Batch prep proteins and use sauces or pan juices to keep them moist and flavorful when reheating. ✓ Use frozen vegetables as a convenient and nutritious option for meal prep. ✓ Create meal options like sheet pan meals or “adult lunchables” that include a balance of carbohydrates, proteins, fats, and colorful vegetables. ✓ Expose children to new foods multiple times and serve them alongside familiar foods to increase their acceptance over time. 🔗 Read Food Dietitians on Instagram 🔗 Real Food Dietitians Website 🔗 45 Meal Prep Ideas 🔗 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’re back with another round of Hot Cakes, where Patrick presents three things he’s come across recently that he wanted my thoughts on. This round, we’re talking about whether eating foods in the right order should be a thing, whether watercress is the healthiest food in the world, and whether we should go to the gym to burn calories. 🔗 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

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