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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.
57 Episoder
on the Supposed Benefits of Fasting
33:21
What does the research say about fasting to control weight, improve fitness, and increase performance? We're talking about the standard fasting protocols and why controlling for the actual quantity of nutrients continues to be my go-to recommendation. Referenced Episodes: On Whether a Calorie is Just a Calorie Quick Bites #2 (Question 2) On How to Predict Optimal Performance On Low Carb vs Low Fat Referenced Studies: Harris et al., 2018. Systematic review/meta-analysis for fasting, weight loss and overweight individuals (6 studies). Lima et al, 2019. Systematic review for fasting, weight loss and overweight individuals (4 studies). Lowe et al., 2020. TRF vs continuous eating for weight loss and lean mass. Moro et al., 2016. TRF maintained lean mass with resistance-training. Speakman and Hambly, 2007. Predicting caloric restriction and human lifespan. Speakman, 2020. Caloric restriction and lifespan. Welton et al., 2020. Systematic review for fasting, weight loss and overweight individuals (27 studies). --- Subscribe for more on Apple or Spotify. Leave us a Voice Message. Find us on Social: EC | Patrick --- OptimizeMe Nutrition Products 30 Days of the #800gChallenge® program 30 Days of Lazy Macros™ program Masterclass program (8 Week program with live coaching options in Jan, April, and Sept) Gym Nutrition Challenges Corporate Wellness 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 EC 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®. About Patrick The Consistency Project is produced and co-hosted by Patrick Cummings, a long-time CrossFitter, podcaster, and brand coach to gym owners & entrepreneurs. Click for full disclaimer. --- Send in a voice message: https://anchor.fm/theconsistencyproject/messageon Nutrition During the Holidays (Updated)
24:36
How do we get through the holiday season nutritionally intact? That's the conundrum we're revisiting this week in an updated episode we originally published last year. We discuss how prevalent weight gain is during this season, plus some time-tested strategies we can lean on. --- Subscribe for more on Apple or Spotify. Leave us a Voice Message. Find us on Social: EC | Patrick --- OptimizeMe Nutrition Products 30 Days of the #800gChallenge® program 30 Days of Lazy Macros™ program Masterclass program (8 Week program with live coaching options in Jan, April, and Sept) Gym Nutrition Challenges Corporate Wellness --- 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. Become a paid subscriber on Apple Podcasts and Spotify to access more! About EC 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®. About Patrick The Consistency Project is produced and co-hosted by Patrick Cummings, a long-time CrossFitter, podcaster, and brand coach to gym owners & entrepreneurs. Disclaimer: The information is being provided to you for educational and informational purposes only. It is to educate you about general nutrition practices and as a self-help tool for your own use. It is not meant to substitute for the advice provided by a medical professional. You should not use the information contained herein for diagnosing or treating a health problem or disease. This information is to be used at your own risk based on your own judgment. Click for full disclaimer. --- Send in a voice message: https://anchor.fm/theconsistencyproject/messageGå ikke glip af nogen episoder af “The Consistency Project” - abonnér på podcasten med gratisapp GetPodcast.
on Being Varied, Not Random
58:05
I've known and worked with Pat Sherwood and Adrian Bozman for years. I joined them recently on their podcast, "Varied Not Random," and thought our chat was fun and substantive enough to share here. Be sure to check out their show for more from them! --- Subscribe for more on Apple or Spotify. Leave us a Voice Message. Find us on Social: EC | Patrick OptimizeMe Nutrition Products 30 Days of the #800gChallenge® program 30 Days of Lazy Macros™ program Masterclass program (8 Week program with live coaching options in Jan, April, and Sept) Gym Nutrition Challenges Corporate Wellness 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. Become a paid subscriber on Apple Podcasts and Spotify to access more! About EC 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®. About Patrick The Consistency Project is produced and co-hosted by Patrick Cummings, a long-time CrossFitter, podcaster, and brand coach to gym owners & entrepreneurs. Disclaimer: The information is being provided to you for educational and informational purposes only. It is to educate you about general nutrition practices and as a self-help tool for your own use. It is not meant to substitute for the advice provided by a medical professional. You should not use the information contained herein for diagnosing or treating a health problem or disease. This information is to be used at your own risk based on your own judgment. Click for full disclaimer. --- Send in a voice message: https://anchor.fm/theconsistencyproject/messageon Magnesium and the Mixed Response of Supplements
24:24
Should we worry about the amount of magnesium in the soil and whether it's leading to a mineral deficiency in our diets? I'm answering those questions this week, as well as unpacking why the data rarely supports my recommending supplementation. Referenced Studies: Ames, 2006. Triage theory of chronic disease. Bagheri et al., 2021. Total, dietary, and supplemental magnesium on mortality (all-cause, cardiovascular disease, and cancer). Lappe and Heaney, 2012. S-curve response of nutrients (about Vitamin D and calcium). Wokinger et al., 2018. Magnesium deficiency (45% of Americans are Mg deficient). Magnesium and sleep, anxiety, performance. --- Subscribe for more on Apple or Spotify. Leave us a Voice Message. Find us on Social: EC | Patrick --- OptimizeMe Nutrition Products 30 Days of the #800gChallenge® program 30 Days of Lazy Macros™ program Masterclass program (8 Week program with live coaching options in Jan, April, and Sept) Gym Nutrition Challenges Corporate Wellness 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. Become a paid subscriber on Apple Podcasts and Spotify to access more! About EC 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®. About Patrick The Consistency Project is produced and co-hosted by Patrick Cummings, a long-time CrossFitter, podcaster, and brand coach to gym owners & entrepreneurs. Disclaimer: The information is being provided to you for educational and informational purposes only. It is to educate you about general nutrition practices and as a self-help tool for your own use. It is not meant to substitute for the advice provided by a medical professional. You should not use the information contained herein for diagnosing or treating a health problem or disease. This information is to be used at your own risk based on your own judgment. Click for full disclaimer. --- Send in a voice message: https://anchor.fm/theconsistencyproject/messageon Whether a Calorie is Just a Calorie
26:47
To understand whether a calorie is just a calorie, we're talking through what CICO (calories in, calories out) means, why it's often misunderstood, the reason not all sources of calories are created equal, and much more. --- Referenced Episodes: On Why Diets Fail On Figuring Out the Right Amount of Food to Eat On Improving Body Composition Referenced Studies: Hall et al., 2016. Metabolic ward study high-carb vs. low-carb. --- Subscribe for more on Apple or Spotify. Leave us a Voice Message. Find us on Social: EC | Patrick OptimizeMe Nutrition Products 30 Days of the #800gChallenge® program 30 Days of Lazy Macros™ program Masterclass program (8 Week program with live coaching options in Jan, April, and Sept) Gym Nutrition Challenges Corporate Wellness 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. Become a paid subscriber on Apple Podcasts and Spotify to access more! About EC 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®. About Patrick The Consistency Project is produced and co-hosted by Patrick Cummings, a long-time CrossFitter, podcaster, and brand coach to gym owners & entrepreneurs. Disclaimer: The information is being provided to you for educational and informational purposes only. It is to educate you about general nutrition practices and as a self-help tool for your own use. It is not meant to substitute for the advice provided by a medical professional. You should not use the information contained herein for diagnosing or treating a health problem or disease. This information is to be used at your own risk based on your own judgment. Click for full disclaimer. --- Send in a voice message: https://anchor.fm/theconsistencyproject/messageQuick Bites #09: Sweeteners & Additives Edition
22:05
We've got 5 listener questions in response to our food additives episode this week, talking about aspartame dosage, the natural flavors in seltzers, if the body processes real sugar and sugar substitutes differently, and more. Referenced Episodes: On Artificial Sweeteners and Food Additives On the Fear of Chemicals in Our Food On the Cancer Risk of Meat On the Belief That Eating Organic is Healthier Referenced Studies: Chappell et al., 2020. Synthetic food dyes approved for use by FDA and EFSA. Pressman et al., 2017. Food additive safety: A review of toxicologic and regulatory issues Graph of cancer rates by country. European study of cooking spray residue on food. --- Subscribe for more on Apple or Spotify. Leave us a Voice Message. Find us on Social: EC | Patrick --- OptimizeMe Nutrition Products 30 Days of the #800gChallenge® program 30 Days of Lazy Macros™ program Masterclass program (8 Week program with live coaching options in Jan, April, and Sept) Gym Nutrition Challenges Corporate Wellness 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. Become a paid subscriber on Apple Podcasts and Spotify to access more! About EC 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®. About Patrick The Consistency Project is produced and co-hosted by Patrick Cummings, a long-time CrossFitter, podcaster, and brand coach to gym owners & entrepreneurs. Disclaimer: The information is being provided to you for educational and informational purposes only. It is to educate you about general nutrition practices and as a self-help tool for your own use. It is not meant to substitute for the advice provided by a medical professional. You should not use the information contained herein for diagnosing or treating a health problem or disease. This information is to be used at your own risk based on your own judgment. Click for full disclaimer. --- Send in a voice message: https://anchor.fm/theconsistencyproject/messageon How to Predict Optimal Performance
26:56
In the second part of our conversation about optimal performance, I'm focused here on how the most valuable indicator and predictor of athletic performance might not be the latest wearable device, but instead our actual performance data. --- Subscribe for more on Apple or Spotify. Leave us a Voice Message. Find us on Social: EC | Patrick --- OptimizeMe Nutrition Products 30 Days of the #800gChallenge® program 30 Days of Lazy Macros™ program Masterclass program (8 Week program with live coaching options in Jan, April, and Sept) Gym Nutrition Challenges Corporate Wellness 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. Become a paid subscriber on Apple Podcasts and Spotify to access more! About EC 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®. About Patrick The Consistency Project is produced and co-hosted by Patrick Cummings, a long-time CrossFitter, podcaster, and brand coach to gym owners & entrepreneurs. Disclaimer: The information is being provided to you for educational and informational purposes only. It is to educate you about general nutrition practices and as a self-help tool for your own use. It is not meant to substitute for the advice provided by a medical professional. You should not use the information contained herein for diagnosing or treating a health problem or disease. This information is to be used at your own risk based on your own judgment. Click for full disclaimer. --- Send in a voice message: https://anchor.fm/theconsistencyproject/messageon Measuring Recovery to Optimize Performance
28:13
Getting fitter means balancing the need to overload the athlete and drive new adaptation without negatively affecting recovery. Accurately finding that balance, though, is a challenge. I break down why that's the case here. Referenced Studies: European College of Sports Science and The American College of Sports Medicine, 2013. Joint Consensus Statement on Overtraining Syndrome Bellenger et al., 2016. Review article on HRV and performance. Grandou et al., 2020. HRV in resistance training. Shaffer and Gingsberg, 2017. A heart is not a metronome. Singh et al., 2018. Review article on HRV and performance. Four studies with guided HRV training: Study 1, Study 2, Study 3, Study 4. --- Subscribe for bonus content on Apple or Spotify. Leave us a Voice Message. Find us on Social: EC | Patrick --- OptimizeMe Nutrition Products 30 Days of the #800gChallenge® program 30 Days of Lazy Macros™ program Masterclass program (8 Week program with live coaching options in Jan, April, and Sept) Gym Nutrition Challenges Corporate Wellness 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. Become a paid subscriber on Apple Podcasts and Spotify to access more! About EC 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®. About Patrick The Consistency Project is produced and co-hosted by Patrick Cummings, a long-time CrossFitter, podcaster, and brand coach to gym owners & entrepreneurs. Disclaimer: The information is being provided to you for educational and informational purposes only. It is to educate you about general nutrition practices and as a self-help tool for your own use. It is not meant to substitute for the advice provided by a medical professional. You should not use the information contained herein for diagnosing or treating a health problem or disease. This information is to be used at your own risk based on your own judgment. Click for full disclaimer. --- Send in a voice message: https://anchor.fm/theconsistencyproject/messageon the Belief that Eating Organic is Healthier
33:06
Some things seem so obvious we don't even question them, like whether organic food is healthier than not. But is it? To answer, we're talking about what the label means, regulations around food supply, and what the research says. --- Referenced Episodes: On the Fear of Chemicals in Food On Artificial Sweeteners and Food Additives On Opportunity Costs of Poor Nutrition On Supplements and the Worried Well Referenced Studies: Smith-Spangler et al., 2012. Organic foods systematic review. Vigar et al., 2020. Organic foods systematic review. USDA, 2019. Pesticide Data Program report. Palacios et al., 2020. Hormones in food. --- Subscribe for more on Apple or Spotify. Leave us a Voice Message. Find us on Social: EC | Patrick --- OptimizeMe Nutrition Products 30 Days of the #800gChallenge® program 30 Days of Lazy Macros™ program Masterclass program (8 Week program with live coaching options in Jan, April, and Sept) Gym Nutrition Challenges Corporate Wellness --- 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. Become a paid subscriber on Apple Podcasts and Spotify to access more! About EC 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®. About Patrick The Consistency Project is produced and co-hosted by Patrick Cummings, a long-time CrossFitter, podcaster, and brand coach to gym owners & entrepreneurs. --- Full disclaimer. --- Send in a voice message: https://anchor.fm/theconsistencyproject/messageon the Fear of Chemicals in Our Food
31:28
Do the chemicals used in conventional food production negatively affect health? To answer, I'm talking about how natural doesn't always mean safe, presence doesn't always equal danger, why science is messy, and more. Sign up for the Masterclass here! Referenced Episodes: On Supplements and the Worried Well On Plant-Based vs. Animal-Based On Artificial Sweeteners and Food Additives --- Subscribe for more on Apple or Spotify. Leave us a Voice Message. Find us on Social: EC | Patrick --- OptimizeMe Nutrition Products 30 Days of the #800gChallenge® program 30 Days of Lazy Macros™ program Masterclass program (8 Week program with live coaching options in Jan, April, and Sept) Gym Nutrition Challenges Corporate Wellness 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. Become a paid subscriber on Apple Podcasts and Spotify to access more! About EC 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®. About Patrick The Consistency Project is produced and co-hosted by Patrick Cummings, a long-time CrossFitter, podcaster, and brand coach to gym owners & entrepreneurs. Disclaimer: The information is being provided to you for educational and informational purposes only. It is to educate you about general nutrition practices and as a self-help tool for your own use. It is not meant to substitute for the advice provided by a medical professional. You should not use the information contained herein for diagnosing or treating a health problem or disease. This information is to be used at your own risk based on your own judgment. Click for full disclaimer. --- Send in a voice message: https://anchor.fm/theconsistencyproject/message
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