The Consistency Project

OptimizeMe Nutrition

Simplifying nutrition, health, and wellbeing by breaking down the concepts and actions we can all take to live fuller, more functional lives. From EC Synkowski, founder of OptimizeMe Nutrition.

  • 15 minutes 29 seconds
    on CNS Fatigue & Heavy Lifting: A Look at the Science

    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

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    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.

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    --- Support this podcast: https://podcasters.spotify.com/pod/show/theconsistencyproject/support
    6 November 2024, 12:00 pm
  • 19 minutes 4 seconds
    on Having More Energy: Why the #800gChallenge® Might be Your Unlock

    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

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    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

    --- Support this podcast: https://podcasters.spotify.com/pod/show/theconsistencyproject/support
    30 October 2024, 11:00 am
  • 43 minutes 31 seconds
    on Personalized Diets & Processed Foods (Two Peas in a Podcast Rebroadcast)

    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

    --- Support this podcast: https://podcasters.spotify.com/pod/show/theconsistencyproject/support
    23 October 2024, 11:00 am
  • 26 minutes 8 seconds
    Quick Bites: Running Speed, Heart Rate Training, & Fat Spot Reduction

    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

    --- Support this podcast: https://podcasters.spotify.com/pod/show/theconsistencyproject/support
    16 October 2024, 11:00 am
  • 27 minutes 7 seconds
    Quick Bites: Weightlifting Progression, Fitness for Mid-40s Women, & Electrolyte Supplementation

    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

    --- Support this podcast: https://podcasters.spotify.com/pod/show/theconsistencyproject/support
    9 October 2024, 11:00 am
  • 29 minutes 6 seconds
    In the Media: New Effective Diet, Faulty Blue Zone Data, & Superior Protein Bar

    This episode delves into the complexities of nutrition headlines and media coverage. We begin by dissecting a sensational diet study headline, revealing the principles behind its seemingly remarkable claims, and comparing them with EC’s Lazy Macros®.

    The discussion transitions into a critique of the validity of Blue Zone data for human longevity, spurred by insights from an Ig Nobel Prize winner.

    Finally, we examine the marketing and nutritional profile of the heavily hyped David protein bar, scrutinizing its claims of perfection in the protein realm.

    TIMECODE:

    00:00 Welcome to the Consistency Project Podcast

    05:29 Comparing iDip & Lazy Macros®

    11:56 Debunking Blue Zone Longevity Myths

    18:44 The Hype Around the David Protein Bar

    🔗 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

    --- Support this podcast: https://podcasters.spotify.com/pod/show/theconsistencyproject/support
    2 October 2024, 11:00 am
  • 25 minutes 28 seconds
    Research Review: Challenging the 1g/lb Protein Prescription

    We examine three studies on protein intake: one on resistance-trained men showing no significant impact on lean mass or strength; another on older adults indicating dose and timing don't affect muscle mass; and a third on overweight individuals during caloric deficits, emphasizing resistance training's importance.

    00:00 Welcome to the Consistency Project Podcast

    01:36 Study 1: Protein Intake in Resistance-Trained Individuals

    11:37 Study 2: Protein Supplementation in Older Adults

    16:45 Study 3: Protein Intake During Caloric Deficits

    22:55 Final Thoughts and Takeaways

    24:59 Closing Remarks

    🔗 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

    --- Support this podcast: https://podcasters.spotify.com/pod/show/theconsistencyproject/support
    25 September 2024, 11:00 am
  • 29 minutes 12 seconds
    on Getting Away from the Metronome of Dieting (SimplyFit Rebroadcast)

    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

    --- Support this podcast: https://podcasters.spotify.com/pod/show/theconsistencyproject/support
    18 September 2024, 11:00 am
  • 20 minutes 13 seconds
    on Exercise as Medicine: Beyond Weight Loss & Muscle Gain

    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

    --- Support this podcast: https://podcasters.spotify.com/pod/show/theconsistencyproject/support
    11 September 2024, 11:00 am
  • 29 minutes 56 seconds
    on Realistic Dieting: The 5 Expectations Killing Your Progress

    We’re exploring the crucial difference between dieting expectations and reality and discussing how unrealistic goals can hinder progress.

    We break down five key areas where common misconceptions about caloric targets, the definition of a healthy diet, the nature of sustainable change, the speed of results, and the true path to progress can lead to failure.

    00:00 Welcome to the Consistency Project Podcast

    00:41 Expectations vs. Reality in Diets

    02:11 Top 5 Expectations That Derail Progress

    02:39 Caloric Targets and Diet Culture

    09:37 Understanding a Healthy Diet

    13:18 Sustainable Change Takes Time

    18:56 The Reality of Seeing Results

    24:28 The Path to Progress

    28:58 Conclusion and Takeaways

    🔗 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

    --- Support this podcast: https://podcasters.spotify.com/pod/show/theconsistencyproject/support
    4 September 2024, 11:00 am
  • 23 minutes 7 seconds
    on Reversing Insulin Resistance: Science & Strategies

    We explore insulin's complexities, including its role as a storage hormone and its often-overlooked functions beyond blood sugar management.

    We discuss how insulin resistance develops, its potential health risks, and the mechanisms that can lead to this metabolic condition.

    Finally, we explore strategies to reverse insulin resistance, including dietary adjustments, exercise, and medical interventions like metformin and GLP-1 medications.

    00:00 Welcome to the Consistency Project Podcast

    00:22 Understanding Insulin: The Basics

    03:59 Insulin Resistance Explained

    05:53 Causes and Consequences of Insulin Resistance

    12:50 Diagnosing Insulin Sensitivity and Resistance

    18:09 Reversing Insulin Resistance: Medications and Lifestyle

    20:25 The Power of Diet and Exercise

    🔗 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

    --- Support this podcast: https://podcasters.spotify.com/pod/show/theconsistencyproject/support
    28 August 2024, 11:00 am
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