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.
We're exploring the critical role of protein in enhancing satiety and diet satisfaction. Youāll gain insights into how different factors influence your feeling of fullness and learn practical strategies to optimize your protein intake for better health outcomes. Ultimately, you'll cultivate a balanced approach to nutrition that allows for flexibility and enjoyment in your diet.
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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
šĀ EC Synkowski is a Certified Nutrition SpecialistĀ® (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 #800gChallengeĀ®. Find her on social media.
šĀ Patrick Cummings is a long-time CrossFitter, writer, and podcaster. Find him on social media.
--- Support this podcast: https://podcasters.spotify.com/pod/show/theconsistencyproject/supportWe'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).
šĀ Get full show notes
šĀ Sign up for ECās 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
šĀ EC Synkowski is a Certified Nutrition SpecialistĀ® (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 #800gChallengeĀ®. Find her on social media.
šĀ Patrick Cummings is a long-time CrossFitter, writer, and podcaster. Find him on social media.
--- Support this podcast: https://podcasters.spotify.com/pod/show/theconsistencyproject/supportWe 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
šĀ Get full show notes
šĀ Sign up for ECās 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
šĀ EC Synkowski is a Certified Nutrition SpecialistĀ® (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 #800gChallengeĀ®. Find her on social media.
šĀ Patrick Cummings is a long-time CrossFitter, writer, and podcaster. Find him on social media.
--- Support this podcast: https://podcasters.spotify.com/pod/show/theconsistencyproject/supportWeāre exploring the connection between nutrition and energy levels, particularly focusing on physiologic fatigue and athletic performance.
We discuss the science behind the #800gChallengeĀ®, 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 #800gChallengeĀ® 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
šĀ Get full show notes
šĀ Sign up for ECās 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
šĀ EC Synkowski is a Certified Nutrition SpecialistĀ® (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 #800gChallengeĀ®. Find her on social media.
šĀ Patrick Cummings is a long-time CrossFitter, writer, and podcaster. Find him on social media.
--- Support this podcast: https://podcasters.spotify.com/pod/show/theconsistencyproject/supportWe 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 #800gChallengeĀ® 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
šĀ Sign up for ECās 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
šĀ EC Synkowski is a Certified Nutrition SpecialistĀ® (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 #800gChallengeĀ®. Find her on social media.
šĀ Patrick Cummings is a long-time CrossFitter, writer, and podcaster. Find him on social media.
--- Support this podcast: https://podcasters.spotify.com/pod/show/theconsistencyproject/supportYour 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
šĀ Get full show notes
šĀ Sign up for ECās 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
šĀ EC Synkowski is a Certified Nutrition SpecialistĀ® (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 #800gChallengeĀ®. Find her on social media.
šĀ Patrick Cummings is a long-time CrossFitter, writer, and podcaster. Find him on social media.
--- Support this podcast: https://podcasters.spotify.com/pod/show/theconsistencyproject/supportThis week, weāre 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
šĀ Get full show notes
šĀ Sign up for ECās 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
šĀ EC Synkowski is a Certified Nutrition SpecialistĀ® (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 #800gChallengeĀ®. Find her on social media.
šĀ Patrick Cummings is a long-time CrossFitter, writer, and podcaster. Find him on social media.
--- Support this podcast: https://podcasters.spotify.com/pod/show/theconsistencyproject/supportThis 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 ECās Lazy MacrosĀ®.
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 MacrosĀ®
11:56 Debunking Blue Zone Longevity Myths
18:44 The Hype Around the David Protein Bar
šĀ Get full show notes
šĀ Sign up for ECās 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
šĀ EC Synkowski is a Certified Nutrition SpecialistĀ® (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 #800gChallengeĀ®. Find her on social media.
šĀ Patrick Cummings is a long-time CrossFitter, writer, and podcaster. Find him on social media.
--- Support this podcast: https://podcasters.spotify.com/pod/show/theconsistencyproject/supportWe 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
šĀ Get full show notes
šĀ Sign up for ECās 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
šĀ EC Synkowski is a Certified Nutrition SpecialistĀ® (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 #800gChallengeĀ®. Find her on social media.
šĀ Patrick Cummings is a long-time CrossFitter, writer, and podcaster. Find him on social media.
--- Support this podcast: https://podcasters.spotify.com/pod/show/theconsistencyproject/supportWeāre sharing a conversation EC had recently with Dr Doriana of the Simply Fit Podcast. They cover a range of topics, including the #800gChallengeĀ®, 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
šĀ Sign up for ECās 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
šĀ EC Synkowski is a Certified Nutrition SpecialistĀ® (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 #800gChallengeĀ®. Find her on social media.
šĀ Patrick Cummings is a long-time CrossFitter, writer, and podcaster. Find him on social media.
--- Support this podcast: https://podcasters.spotify.com/pod/show/theconsistencyproject/supportWeāre 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?
šĀ Get full show notes
šĀ Sign up for ECās 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
šĀ EC Synkowski is a Certified Nutrition SpecialistĀ® (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 #800gChallengeĀ®. Find her on social media.
šĀ Patrick Cummings is a long-time CrossFitter, writer, and podcaster. Find him on social media.
--- Support this podcast: https://podcasters.spotify.com/pod/show/theconsistencyproject/supportYour feedback is valuable to us. Should you encounter any bugs, glitches, lack of functionality or other problems, please email us on [email protected] or join Moon.FM Telegram Group where you can talk directly to the dev team who are happy to answer any queries.