Shows / The Consistency Project
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.
Episodes
- The Consistency Project
5 Lessons from Netflix's Biggest Loser Doc (& Why Weight Loss Maintenance is Harder Than We Think)
We're exploring lessons from the Netflix documentary on "The Biggest Loser" and its implications for weight loss and health.You’ll gain practical lessons on…
- The Consistency Project
Keto vs. High-Carb: Which is Better for CrossFit?
We're discussing the latest research on nutrition for CrossFitters and how it impacts performance. You'll gain insights into the dietary habits and supplement…
- The Consistency Project
The High-Protein Kidney Myth (And What the Science Actually Says)
We're discussing the relationship between high-protein diets and kidney health, unpacking common myths and the science behind protein consumption. You'll gain…
- The Consistency Project
Five Minute Answers: Food Sequencing & Women's Cardio Myths, Plus Biohacker BS
We're unpacking common myths around food sequencing, exercise, and nutrition for women, while addressing listener questions about dietary advice and fitness…
- The Consistency Project
5 Lessons from “The Comfort Crisis”: Why Everything Feels Difficult Now (& How to Fix It)
We're unpacking the key lessons from Michael Easter's book, The Comfort Crisis, and exploring how modern comforts have impacted our lives. You’ll gain insights…
- The Consistency Project
You're Drowning in Sodium (And Here's The Likely Source)
We're discussing the excessive sodium intake common in the average American diet and its impact on health. You'll gain insights into the sources of sodium, how…
- The Consistency Project
In the Media: 3 Yogurts a Day, the GLP-1 Diet, & “Functional” Foods
We're discussing some latest research on gut health, nutrient deficiencies, and the rise of functional foods. You'll gain insights into how yogurt and…
- The Consistency Project
Why Women Get Swindled: The Ugly Truth About Body Image in the Fitness Industry
We're discussing the impact of body image and societal pressures on women within the fitness industry this week with Aram Grigorian. We examine how these…
- The Consistency Project
The Microplastic Mystery: Are These Tiny Particles Actually Harming You?
We're discussing microplastics and their pervasive presence in our environment, food, and water. We explore their potential health risks and practical…
- The Consistency Project
Five Minute Answers: Vegan Muscle Growth, Food Diversity, Blue Light Glasses, & More
We're answering your questions about the impact of various diets on muscle growth, the role of inflammation in exercise recovery, and the effectiveness of blue…
- The Consistency Project
Why The Viral “Sugar Diet” Isn't As Sweet As It Seems
We're explaining the viral “sugar diet” and its claims about rapid fat loss through high carbohydrate consumption. You'll gain insights into the potential…
- The Consistency Project
Creatine’s Brain Health Promises: A Science-Backed Reality Check
We're exploring the promising yet nuanced relationship between creatine and brain health. You’ll gain insights into how creatine may influence cognitive…
- The Consistency Project
Fasting vs. Calorie Counting: The Surprising Winner for Long-Term Results
We're exploring the contrasting approaches of fasting and calorie counting for achieving long-term health and weight loss results. You'll gain insights into…
- The Consistency Project
Joint Pain, Protein's Effect on Recovery, & Insulin Myths (Research Deep Dive)
We're unpacking some recent nutrition research, focusing on how dietary interventions can affect conditions like osteoarthritis, the role of protein in…
- The Consistency Project
Protein Supplements Decoded: Are EAAs, BCAAs, & Collagen Worth the Money?
We're unpacking the complexities of protein supplements, specifically essential amino acids, branched-chain amino acids, and collagen. You'll gain insights…
- The Consistency Project
Five Minute Answers: Weight Loss Set Points, GLP-1 Success, & Caffeine Limits
We're answering your questions this week, discussing the impact of meal frequency, the risks associated with carbonated beverages, and how GLP-1 medications…
- The Consistency Project
10 Lessons from “Ultra-Processed People”: The Science Behind Our Modern Food Crisis
We're discussing the insights from the book "Ultra-Processed People" and exploring the impact of ultra-processed foods on our diets and health. Gain a deeper…
- The Consistency Project
The 800 Gram Secret: Why Eating More Could Be Your Weight Loss Breakthrough
We're discussing the #800gChallenge® and its practical approach to incorporating more fruits and vegetables into our diets. You’ll discover how this simple…
- The Consistency Project
5 Food Tracking Mistakes Even Nutrition Experts Make (And How to Fix Them)
We're talking through common food tracking mistakes that people make and how to avoid them. You’ll learn practical strategies to improve your food logging…
- The Consistency Project
Why 'Healthy' Food Labels Won't Fix Our Health Crisis
We're discussing the recent changes to the FDA's definition of what qualifies as "healthy" on food labels. Listen to learn how these regulations impact your…
- The Consistency Project
Five Minute Answers: Iron Supplements, Prunes, Body Fat Testing, & More
Your questions are back this week. We're discussing essential insights on iron supplementation, the potential benefits of prunes for bone density, and the…
- The Consistency Project
The Freedom Paradox: How Fewer Food Choices Makes Nutrition Easier
We're unpacking how fewer food choices can simplify nutrition and improve overall health. You'll gain insights into the importance of consistency over…
- The Consistency Project
Colostrum: Nature's First Superfood or Overhyped Trend?
We're unpacking the science and skepticism surrounding colostrum supplementation, exploring its potential health and performance benefits. You’ll gain insights…
- The Consistency Project
The 3 Pillars App: Why EC Finally Built Her Own After Years of Post-It Notes
We're exploring the launch of EC's new app to support a sustainable nutrition journey. You'll learn how this app simplifies meal tracking and accountability…
- The Consistency Project
The Lazy Person's Guide to Better Nutrition: No Restrictions Required
We're discussing the transformative #800gChallenge, which encourages you to eat more fruits and vegetables without restrictive rules. You'll gain insights into…
- The Consistency Project
The Great Nutrition Debate: Can You Really Replace Whole Foods with Supplements?
We're discussing the contentious debate between whole foods and supplements in nutrition. We explore the practical implications of relying on whole foods for…
- The Consistency Project
Your Protein Powder Might Contain Lead - Here's Why You Shouldn't Panic
We're discussing recent headlines about red dye number three, heavy metals in protein powders, and updated alcohol recommendations. You’ll gain insights into…
- The Consistency Project
The Inflammation Solution Nobody's Selling (Because It's Too Simple)
We're discussing the role of inflammation in health and how lifestyle choices such as exercise, diet, and sleep can effectively manage it.You’ll gain insights…
- The Consistency Project
The War on Cancer Isn't Lost - It's Just More Complicated Than Your Instagram Feed
We're discussing the complexities of cancer treatment and the misconceptions surrounding it with Dr. Joey Zundell this week. We explore how understanding the…
- The Consistency Project
The 3,500 Calorie Reality: Why Competitive Athletes Need Processed Foods
We're sharing a conversation EC had recently on the Masters in Motion podcast. In it, they discuss the essential nutritional needs of competitive athletes and…
- The Consistency Project
The Truth About Rest Days: Are You Making These Progress-Killing Mistakes?
We're discussing the importance of rest days in training and how they can impact your performance. You'll gain insights into determining the right balance…
- The Consistency Project
Stop Blaming Seed Oils: The Real Factors Behind Rising Colon Cancer Rates
We're discussing the potential link between seed oils and rising colon cancer rates. We explore the complexities of dietary fats and the importance of focusing…
- The Consistency Project
Stop Overcomplicating Your Nutrition in 2025 (Ageless Athlete Replay)
In this episode, we share EC's recent conversation on the Ageless Athlete podcast about simplifying nutrition and adding more fruits and vegetables to our…
- The Consistency Project
on Fueling Your Workouts: Do You Really Need Special Nutrition?
Today we explore key strategies for fueling your workouts effectively. You'll learn when and how to optimize your nutrition for health and performance —…
- The Consistency Project
on Eating More to Lose Weight: Fact or Fiction?
We're unpacking common misconceptions about calories, metabolism, and weight loss this week. You’ll gain insights into how to sustainably cut calories without…
- The Consistency Project
on ‘Good Energy’ & the Overcomplication of Wellness
In this episode, we explore the key concepts from Dr. Casey Means's book "Good Energy" and examine its insights on metabolic health. Instead of chasing the…
- The Consistency Project
on Training vs. Protein: The Surprising Findings for Aging Women
We're exploring the impact of protein intake and resistance training on postmenopausal women. You'll gain insights into how these factors influence muscle mass…
- The Consistency Project
on Natural & Artificial Sweeteners: Are They Safe?
We're exploring the safety and health effects of natural and artificial sweeteners. You'll gain insights into their approval processes, common myths, and the…
- The Consistency Project
on the Trade-Off for Simple Nutrition (Coaching Call)
We're talking about the importance of maintaining nutritional habits amidst life's challenges, especially when traveling or managing a busy lifestyle. You'll…
- The Consistency Project
on Protein, Satiety, & Diet Satisfaction
We're exploring the critical role of protein in enhancing satiety and diet satisfaction. You’ll gain insights into how different factors influence your feeling…
- The Consistency Project
in the Media: Inflammation, Expiration Dates, & the Dirt Diet
We'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…
- The Consistency Project
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 Consistency Project
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…
- The Consistency Project
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…
- The Consistency Project
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…
- The Consistency Project
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…
- The Consistency Project
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…
- The Consistency Project
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…
- The Consistency Project
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…
- The Consistency Project
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…
- The Consistency Project
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…
- The Consistency Project
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…
- The Consistency Project
Setting You Up with a Forever Plan (Streamline Training Show Replay)
In this episode, we’re sharing a wide-ranging conversation EC had recently with Johnny Wilson of the Streamline Training Show. We discuss a range of topics…
- The Consistency Project
on 10 Common Nutrition Myths: Produce, Potatoes, Plant Protein, & More
We’re talking through an article from the New York Times titled '10 Nutrition Myths Experts Wish Would Die' this week. We discuss prevalent misconceptions…
- The Consistency Project
on Decoding Food Labels: Their Impact on Consumer Choices
This week, we’re talking about the often-overlooked yet critical topic of nutrition labeling. We navigate through the complexities of front-of-package (FOP)…
- The Consistency Project
on Sugar & Alzheimer's Risk: From Social Media to Scientific Evidence
We look into the nuances of a study connecting sugar intake with Alzheimer's disease, spurred by a listener's concern over a misleading social media post. We…
- The Consistency Project
on Debunking Diet Culture, with Abby Langer
We’re joined this week by Abby Langer, a registered dietitian with 25 years of experience and the author of 'Good Food, Bad Diet.' Abby discusses the pervasive…
- The Consistency Project
on Anti-Nutrient Myths: Lectins, Oxalates, Phytoestrogens & More
We’re exploring the science behind anti-nutrients, their roles in nutrition, and whether they are harmful or beneficial. We discuss compounds such as lectins…
- The Consistency Project
Research Review: on Muscle Strength, Vitamin D, & Resistance Training
We’re looking at three fascinating research studies on fitness this week. We discuss the importance of maintaining muscle strength during periods of disuse…
- The Consistency Project
on Peter Attila’s “Outlive”: Which Longevity Hacks Work?
We delve into Peter Attia's book 'Outlive' which focuses on the science and art of longevity. We discuss his concepts of Medicine 3.0, which aim to extend…