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
Hot Cakes: Nutrition Myths, Listening to Your Body, & Home Cooking
We’re discussing three ideas this week, starting with a discussion of three common nutrition 'lies' and their implications. We then examine the peculiar diet…
- The Consistency Project
on the Magic Pill Myth: Understanding the Limitations of GLP-1 Weight Loss Drugs
We return to the topic of the weight loss drug semaglutide, sold under brand names such as Wegovy and Ozempic. We explore who these drugs are suitable for…
- The Consistency Project
on Consistency Amid Chaos: Maintaining Nutrition During Hectic Days w Molly Vollmer
This week, Street Parking’s head of nutrition, Molly Vollmer, joins us to talk family meals and explore practical strategies for making healthy eating a…
- The Consistency Project
Rapid Fire: on Somatotypes, DOMs, Hydrogen Water, & More
In today's episode, we're diving into 10 listener questions that cover everything from the impact of cooling rice on its nutritional properties to the validity…
- The Consistency Project
on Female-Specific Nutrition Protocols: A Closer Look at the Evidence for Athletes
We turn a critical eye onto a recent position paper on the nutritional needs of female athletes, focusing specifically on the paper's recommendations for pre-…
- The Consistency Project
on The Worried Well: Exploring the Roots of Health Anxiety
In this episode, we delve into the realm of the "worried well" phenomenon, exploring the underlying reasons behind the obsession with various health metrics…
- The Consistency Project
on Organic, Wild-Caught, & Grass-Fed: How Much Does Nutritional Quality Matter?
In this episode, we dive into the world of food labels and marketing claims to uncover the truth about the nutritional value of various food sources. We…
- The Consistency Project
on a Netflix Doc Worth Watching: Examining "The Secrets of Your Gut”
In this episode, we examine a new Netflix documentary about the secrets of gut health. We break down the key takeaways and discuss what the film did well and…
- The Consistency Project
on the Spectrum of Addictive Eating: From Occasional Overindulgence to Clinical Impairment
In this episode, we dive deep into the science behind food addiction and explore why certain foods can be as addictive as drugs like nicotine or alcohol. Our…
- The Consistency Project
on Balancing Principles & Personalization: A Nuanced Approach to Dietary Guidance (Medicine Redefined Replay)
We're diving into the complex and nuanced world of nutrition with the hosts of the Medicine Redefined podcast. Get ready for a thought-provoking discussion…
- The Consistency Project
Alan Aragon on Cutting Through the Noise, Bro Science, & Sex-Specific Nutrition Protocols
We sit down with Alan Aragon, a renowned nutritionist, researcher, and author of “Flexible Dieting,” to explore the intricate world of nutrition, fitness, and…
- The Consistency Project
on Macro Myths: 5 Beliefs Keeping You Stuck
This week, we dive into the world of macros, a popular dietary approach that involves tracking and hitting specific targets for protein, carbohydrates, and…
- The Consistency Project
on Hacking Hunger: Understanding the Drivers of Appetite
We’re talking about the complex reasons behind our eating habits, exploring the distinction between true hunger and appetite, as well as the role of cravings…
- The Consistency Project
on the Stress Hormone: The Relationship Between Cortisol, HIIT, & Body Composition
In this episode, we delve into the misconceptions surrounding cortisol, the so-called "stress hormone," and its relationship with weight gain, high-intensity…
- The Consistency Project
on the 4 Ways to Optimize Your Diet: A Practical Plan
In this episode, we delve into the concept of diet optimization. We discuss different areas where you can experiment in pursuit of optimized health, weight…
- The Consistency Project
on Dairy and Inflammation: Unraveling Common Misconceptions
In this episode, we're diving deep into the topic of dairy and inflammation. We'll be discussing common misconceptions, scientific findings, and how dairy can…
- The Consistency Project
Rapid Fire: on 6,000 Calories a Day, Hydration, Gram Targets for Kids, & More
This week, we're tackling a wide array of your questions, from the role of protein in muscle building to the science behind hydration and the effectiveness of…
- The Consistency Project
Headlines vs. Reality: on Multivitamins, BMI, & Alzheimer’s Prevention
In this episode, we’re looking at the scientific reality behind some recent headlines. We’re talking about a range of topics, from cognitive decline and the…
- The Consistency Project
on Protein Distribution: New Research on Timing, Quantity, MPS, & Digestion
In this episode, we're examining a recent study that challenges the conventional wisdom about protein intake for muscle growth. We explore the nuances of the…
- The Consistency Project
on Ashwagandha: A Look into the Potential Health Benefits of Adaptogens
In this episode, we delve into the world of adaptogens and take a closer look at ashwagandha, an evergreen shrub that's making waves for its supposed health…
- The Consistency Project
on Understanding GMOs: Debunking Misconceptions & Exploring the Science
We’re talking about genetically modified organisms, or GMOs, this week. We discuss what they are, the labeling requirements, their prevalence in crops, public…
- The Consistency Project
on Nutrition Trends: Demystifying the World of Diets, w/ Miranda Alcaraz
This week, we’re sharing a conversation EC had recently on the Street Parking podcast. Together with host Miranda Alcaraz, EC recounts her health journey, from…
- The Consistency Project
on Diet Freedom: Key Ideas from Alan Aragon’s “Flexible Dieting”
We’re highlighting some of the key ideas from one of the few nutrition books worth reading, Alan Aragon’s “Flexible Dieting.” We talk about the concept of…
- The Consistency Project
on Fitness Essentialism: Moving from Complexity to Simplicity w/ Adrian Bozman
We're sitting down with Adrian Bozman, competition director of the CrossFit Games and co-host of the Varied, Not Random podcast, to discuss the importance of…
- The Consistency Project
on Science vs Storytelling: Reviewing Netflix’s "You Are What You Eat"
This week, we’re talking about Netflix’s new docuseries, “You Are What You Eat.” With a critical eye, we analyze the study that serves as the foundation for…
- The Consistency Project
on the Power of 800 Grams: Elevating Your Nutrition with Fruits & Vegetables
We’re excited to dive into the topic of the #800gChallenge® in this episode. This week, we’re talking about the lessons learned from 6 years of running the…
- The Consistency Project
on Detox Diets: Hype, Harm, and Healthy Alternatives
In this episode, we delve into the world of detox diets and explore why they are so popular, as well as why we should steer clear of them. We discuss the…
- The Consistency Project
on Food Addiction: Breaking Free from the Grip of Ultra-Processed Foods
This week, we’re diving into the question of whether sugar and processed food can be labeled as addictive and exploring the research behind the addictive…
- The Consistency Project
on Sleep Supplements: Separating Hype from Evidence
We’re exploring the science behind various sleep supplements and separating fact from fiction this week. From melatonin to magnesium, we discuss the evidence…
- The Consistency Project
on Debunking Supplement Myths: Challenging Blanket Recommendations
🚨 Sign up for the Jan. Masterclass: Individuals | Coaches 🚨 We’re sharing a recent conversation with Pat Sherwood and Adrian Bozman from the Varied, Not Random…
- The Consistency Project
on a Balanced Life: Strategies for Cultivating Health, Wealth, and Time w/ Jon Gilson
We’re excited to bring you another episode where we delve into the concept of personal freedom and its relationship with health, wealth, and time. In this…
- The Consistency Project
on The Mediterranean Diet: Decoding its Popularity and Benefits
🚨 Sign up for the Jan. Masterclass: Individuals | Coaches 🚨 As we dive into the world of the Mediterranean diet, we explore its popularity, benefits, and the…
- The Consistency Project
on Diet & Sleep: Nourishing Your Way to a Good Night's Rest
In this episode, we aim to unravel the intricate relationship between diet and sleep, providing insights and practical tips to enhance the quality of your…
- The Consistency Project
on the Fight Against Sarcopenia: Strategies to Maintain Muscle Mass as We Age
We're about sarcopenia, which is the natural loss of muscle mass as we age. But don’t worry, it's not all doom and gloom. We'll explore the mechanisms behind…
- The Consistency Project
on Diabetes & Chronic Disease: A Conversation with Med School Students
In this episode, EC talks with med students from Drexel University and answers a wide-ranging set of questions, including her insights on how physicians and…
- The Consistency Project
on Separating Fact from Fiction: Unraveling Social Media's Nutrition Myths
In this episode, we explore six of the most prevalent social media myths I consistently see online. Here's what you can expect to learn: ✦ The truth about the…
- The Consistency Project
on Becoming a Healthy Eater: Reaffirming Your Identity One Choice at a Time, w/ Adam Bornstein
This week, EC and best-selling author Adam Bornstein delve into the mindset shift needed for successful nutrition and health transformations, the importance of…
- The Consistency Project
on Blue Zones: An In-Depth Look at the Regions Where Age is Just a Number
We’re diving into the world of Blue Zones, exploring the intriguing phenomenon of these unique geographical areas where the chances of living a long and…
- The Consistency Project
on Mastering the Mindset of Nutrition with Mark England
In this episode, EC and Mark England discuss the significance of mindset in attaining health and fitness goals. They emphasize how our self-narratives shape…
- The Consistency Project
on the Limitations of Wearable Fitness Trackers
This week, we have a coaching call EC hosted recently with a listener named Nate. They talk about the limitations of wearable devices in tracking fitness and…
- The Consistency Project
on Making Food Prep Easy, w Jessica B from the Real Food Dietitians
This week, EC talks with Jessica Beacom of the Real Food Dietitians. They discuss different meal prep strategies and tips for maintaining a healthy diet. They…
- The Consistency Project
on Eating Foods in the “Right” Order & Nutrient Density (Hot Cakes #07)
We’re back with another round of Hot Cakes, where Patrick presents three things he’s come across recently that he wanted my thoughts on. This round, we’re…
- The Consistency Project
on How to Gain Muscle and Lose Fat (aka Body Recomposition)
Wanting to gain muscle and lose fat (what we can also call “body recomposition”) drives many of the folks I work with. So we’re talking about it, getting into…
- The Consistency Project
on the Most Underrated Nutrient
Fiber has numerous health benefits, including reducing the risk of cardiovascular disease, stroke, type 2 diabetes, and colon cancer. It also seems to help…
- The Consistency Project
on Explaining The Three Pillars Method™ (with Rory Mckernan)
This week, I’m joined by longtime CrossFit OG Rory McKernan to talk about my history in CrossFit, my rationale behind the Three Pillars Method™, and my hope…
- The Consistency Project
on Longevity with a Low Protein and Fasting Mimicking Diet
This week, we’re discussing the recommendations made by Valter Longo in his book "The Longevity Diet.” We’re talking through the nine principles of the diet…
- The Consistency Project
on Naked Carbs & Tom Brady’s Diet (Quick Bites #22)
Your questions are back in the spotlight this week. We’re answering 5, all about protein, and talking about I don’t recommend 1g of PRO per pound, how to get…
- The Consistency Project
on Nitrates - Harmful Additive or Performance Enhancer?
Are nitrates in food something to avoid, or might they actually be a performance enhancer? To find out, we’re talking about where nitrates come from, the…
- The Consistency Project
on the Galveston, Slow Carb, and Specific Carbohydrate Diets
We’ve got another Diet Review for you this week. As we’ve done in the past, we’re looking at three diets you’ve asked about to see better understand their…
- The Consistency Project
on Eating Less by Eating More (Coaching Call #5)
I recently chatted with listener Susan about how to recover from a foot injury and weight gained during the pandemic. in this coaching call, we talked about…
- The Consistency Project
on Feeding Kids, w/ Miranda Alcaraz & Kim McIntyre
I recently visited the folks at Street Parking and got the chance to talk with co-founder Miranda Alcarez and Ops Manager Kim McIntyre about how they approach…
- The Consistency Project
on Fueling for CrossFit Competitions (Quick Bites #21)
Your questions are back this week! We’re focusing on questions about how to improve our fitness through nutrition. We’re talking about supplements, protein…
- The Consistency Project
on Cancer Prevention, w/ Krystle Zuniga
Krystle Zuniga holds a Ph.D. in Nutritional Sciences, is a Registered and Licensed Dietitian, and is a Board Certified Specialist in Oncology Nutrition. She…
- The Consistency Project
on the One Food to Avoid
While just about anything can be part of a healthy diet, there is one thing we could restrict or avoid that would have almost nothing but upside. That thing?…
- The Consistency Project
on Getting Out of the Weeds, w/ Dr Adrian Chavez
Dr. Adrian Chavez has a Ph.D. in Nutrition and Health Promotion, hosts The Nutrition Science podcast, and is a trusted source of information on Instagram. We…
- The Consistency Project
on Exercise in a Pill & Wonder Bread (Hot Cakes 06)
Hot Cakes are back! Patrick presents three topics he’s been curious about lately, and we discuss. This time around, we’re talking about science getting closer…
- The Consistency Project
on Appealing Fictions and Being Self-Aware (Rebroadcast)
This week, we’ve got a chat Patrick and I had with Ben Bergeron on the Chasing Excellence pod. We talk about how to sell health fundamentals, why we fall…
- The Consistency Project
on Zone 2, CrossFit Injuries, & Training Volume (Quick Bites #20)
Your questions are back this week, and this time we’re focusing exclusively on fitness topics. We’re talking about changing your approach in the gym from…
- The Consistency Project
on the Autoimmune Protocol Diet
What do we mean when we talk about immunity and autoimmune diseases, and can a specific diet be used as a panacea treatment? That’s what we’re talking about…
- The Consistency Project
on the Benefits of Slow and Steady
This week, we’re bringing you a recent chat I had on the B Fit podcast with my friend Conor Murphy. We dive into a bunch of things, including my thoughts on…