Podcast
The Consistency Project
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 the #800gChallenge® and OptimizeMe Nutrition.
- Nutrition chart
- #37
- Episodes
- 306
- Releases
- Weekly
- Typical length
- 31 min
- On air since
- 2020
- Latest episode
- 6 days ago
Episodes
306 episodes, newest first
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50 min
How Do You Spot a Wellness Grifter? (with Dr Nick Tiller)
Show notes
We're talking with Dr Nick Tiller about how to spot wellness grifters—ever wondered why the industry keeps selling you junk?
We unpack the red flags, logical fallacies, and absurd products flooding the market so you will learn to protect yourself, make smarter health choices, and avoid costly scams.
🔗 Read The Health & Wellness Lie
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.
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31 min
Five Minute Answers: Washing Produce, Functional Nutritionists, & Vibration Plates
Show notes
We answer your questions about training while in a calorie deficit, safe produce washing techniques, and the realistic benefits of niche nutrition products. We also discuss the role of functional nutrition during serious illness and evaluate the usefulness of vibration plates.
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.
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33 min
Is "Calories In, Calories Out" Actually False?
Show notes
A viral clip claims "calories in, calories out" is false because your metabolism drops to match any deficit you create. We walk through the clip piece by piece, covering what it gets right about metabolic adaptation, where its insulin argument falls apart, and why yo-yo dieting doesn't prove a damaged metabolism.
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, kids' book writer, and podcaster. Find him on social media.
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27 min
How We Identify Iron Deficiency Has Changed
Show notes
We’re discussing the updated 2026 ASH guidelines that raise the ferritin cutoff for iron deficiency and how this impacts diagnosis and treatment. We also cover practical steps for testing, supplementation, and lifestyle adjustments.
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.
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39 min
A Good Nutrition Book — And the Bad Advice That Inspired It
Show notes
We discuss how EC moved from chasing countless diet trends to building a sustainable, evidence‑based approach to nutrition, and we celebrate the release of A Good Nutrition Book.
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.
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29 min
Wild Sauna Claims: Is Sitting in Heat a Longevity Hack?
Show notes
We’re discussing the health claims and limitations surrounding sauna use, especially regarding cardiovascular and brain health.
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.
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1 hr 32 min
Lessons from 3 Nutrition Books Worth Reading
Show notes
In anticipation of EC’s new book (more info here), we’re highlighting three nutrition books worth your time.
We’re talking about Alan Aragon’s “Flexible Dieting,” Chris van Tulleken’s “Ultra Processed People,” and Julia Belluz and Kevin Hall’s “Food Intelligence”.
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.
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34 min
5 Gut Health Claims That Sound Scientific (But Aren’t)
Show notes
We're exploring 5 common gut‑health claims circulating on social media and separating the half‑truths from the myths. We also discuss evidence‑based habits that genuinely support a healthy digestive system.
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.
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27 min
Recomp, Maingain, or Bulk: What's Best for Building Muscle?
Show notes
We explore the different strategies for building muscle—recomp, main‑gaining, and bulking—and how they fit various goals and body types. We also break down how to set calorie targets for these approaches and why a conservative deficit can still support muscle growth.
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.
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33 min
The Most Legit Longevity Test We Have
Show notes
We’re examining how cardiovascular disease risk can be understood and managed through everyday health choices and key medical tests.
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.
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50 min
Change Your Mindset Before You Change Your Diet (w/ Adam Bornstein)
Show notes
We're exploring the transformative journey of becoming a healthy eater with Adam Bornstein, author of You Can’t Screw This Up.
You’ll gain insights into the mental shifts necessary for sustainable nutrition and learn practical strategies to cultivate a healthier self-image.
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.
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34 min
Strength, Sleep, Protein, Friends: Grading a Viral Longevity Post
Show notes
We're discussing how to maintain health and vitality as we age, focusing on practical habits for strength, movement, sleep, nutrition, social connection, and regular health checks.
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.
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23 min
4 Reasons to Ditch the Cycle-Based Training Rules
Show notes
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.
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21 min
There's No Such Thing as a Free Lunch — Not Even With GLP-1s
Show notes
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.
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26 min
The New Vitamin D Guidelines are Wild (Compared to 6 Years Ago)
Show notes
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.
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33 min
Five Minute Answers: Postpartum Calorie Deficits, Falling in Love with Food, & More
Show notes
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.
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31 min
The Truth About That New Menopause Study Everyone Is Talking About
Show notes
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.
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23 min
How to Fuel for Endurance Efforts: From Murph to HYROX to Marathons
Show notes
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.
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39 min
Stop Optimizing the 1% Until You've Mastered the 99%
Show notes
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.
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58 min
Cold Plunges, Perfect Form, & Other Fitness Myths We Should Let Go (w/ Dr. Allan Bacon)
Show notes
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.
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