- 24 minutes 7 seconds4 Reasons to Ditch the Cycle-Based Training Rules
We explore whether training should be aligned with the menstrual cycle, examine the evidence behind cycle‑based workout recommendations, and talk about why consistent exercise matters more than trying to time every session perfectly.
GET STARTED WITH THE THREE PILLARS METHOD
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, kid's book writer, and podcaster. Find him on social media.
5 August 2026, 11:00 am - 22 minutes 4 secondsThere's No Such Thing as a Free Lunch — Not Even With GLP-1s
We’re exploring the reality behind GLP‑1 drugs, highlighting why they’re not the magic bullet many expect. We also revisit a topic we first talked about years ago, the reality that every decision we make in nutrition comes with trade-offs.
GET STARTED WITH THE THREE PILLARS METHOD
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, kid's book writer, and podcaster. Find him on social media.
29 July 2026, 11:00 am - 27 minutes 11 secondsThe New Vitamin D Guidelines are Wild (Compared to 6 Years Ago)
We explore how vitamin D research and guidelines have evolved since the pandemic (when we last talked about them), and discuss what the latest evidence means for everyday supplementation.
GET STARTED WITH THE THREE PILLARS METHOD
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, kid's book writer, and podcaster. Find him on social media.
22 July 2026, 11:00 am - 34 minutes 5 secondsFive Minute Answers: Postpartum Calorie Deficits, Falling in Love with Food, & More
We’re answering five listener questions about how simple adjustments to nutrition, calorie tracking, and mindset can dramatically improve health and performance.
We also dive into postpartum calorie needs, the impact of enjoying whole foods, and the role of energy drinks in muscle growth.
GET START WITH THE THREE PILLARS METHOD
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, kid's book writer, and podcaster. Find him on social media.
15 July 2026, 11:00 am - 30 minutes 56 secondsThe Truth About That New Menopause Study Everyone Is Talking About
We’re talking about how menopause‑related weight gain is often misunderstood, emphasizing that age‑related activity decline—not hormones alone—is the main driver.
We also discuss the limits of hormone therapy and practical nutrition strategies for this life stage.
GET START WITH THE THREE PILLARS METHOD
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, kid's book writer, and podcaster. Find him on social media.
8 July 2026, 11:00 am - 22 minutes 59 secondsHow to Fuel for Endurance Efforts: From Murph to HYROX to Marathons
We explore how to fuel endurance activities effectively, covering carbohydrate strategies, timing, and practical considerations for events of different lengths. We also discuss how protein intake and body composition influence performance and weight‑loss goals.
GET START WITH THE THREE PILLARS METHOD
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, kid's book writer, and podcaster. Find him on social media.
1 July 2026, 11:00 am - 38 minutes 33 secondsStop Optimizing the 1% Until You've Mastered the 99%
We’re exploring the role of beta‑alanine in athletic performance and why its benefits often amount to only marginal gains.
We also discuss how belief, placebo effects, and the context of elite versus recreational athletes shape supplement decisions.
GET START WITH THE THREE PILLARS METHOD
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, kid's book writer, and podcaster. Find him on social media.
24 June 2026, 11:00 am - 58 minutes 12 secondsCold Plunges, Perfect Form, & Other Fitness Myths We Should Let Go (w/ Dr. Allan Bacon)
Dr. Allan Bacon joins us this week to explore practical strategies that will help you boost strength, avoid common fitness misconceptions (and wasted money), and optimize your training so you’ll see faster gains and fewer injuries.
🔗 Check out Dr. Allan Bacon on Instagram or download his free Lifestyle Nutrition Guide.
GET START WITH THE THREE PILLARS METHOD
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, kid's book writer, and podcaster. Find him on social media.
17 June 2026, 2:01 pm - 28 minutesNutrition Labels Are Wrong. You Should Still Use Them.
We're talking about why nutrition labels often miss the mark and how you can still use them to master calorie counting, choose better macros, and avoid common pitfalls.
You’ll learn practical shortcuts for interpreting carbs, sugars, and fiber, plus proven strategies to make weighing and measuring work for your goals without getting lost in the details.
GET START WITH THE THREE PILLARS METHOD
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, kid's book writer, and podcaster. Find him on social media.
10 June 2026, 11:00 am - 39 minutes 3 secondsThe High-Volume, Low-Intensity Secret Behind Lauren Weeks' HYROX Dominance
We talk with 3x HYROX World Champ Lauren Weeks, exploring her training volume, injury prevention, race‑day fueling, mindset strategies, and more.
🔗 Find Lauren's hybrid programming at thehybridengine.com🔗 For gym owners and operators interested in Centr x HYROX commercial opportunities, click here.
🔗 If you want to try the Centr App, which includes the only HYROX-certified digital training programs, click here.
GET START WITH THE THREE PILLARS METHOD
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, kid's book writer, and podcaster. Find him on social media.
3 June 2026, 11:00 am - 29 minutes 5 secondsManopause, Muscle Loss, and Why Testosterone "Boosters" Are a Con
We explore why testosterone‑boosting supplements often fail to deliver real results and what truly matters for maintaining healthy hormone levels as we age. We also cover practical, natural strategies that can help support testosterone production without risky shortcuts.
GET START WITH THE THREE PILLARS METHOD
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, kid's book writer, and podcaster. Find him on social media.
27 May 2026, 11:00 am - More Episodes? Get the App