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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.

health & fitness nutrition

All Episodes

00:24:13

on the Autoimmune Protocol Diet

The Consistency Project ·

2023/05/17

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 this week, touching on the Autoimmune Protocol, the difference between autoimmune diseases and chronic diseases, and more. ========== EXPECT TO LEARN: ========== 📍 Why there is too much oversimplification online about treating autoimmune diseases 📍 The origins of the Autoimmune Protocol Diet and the big problems of it 📍 The gray area of

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01:05:57

on the Benefits of Slow and Steady

The Consistency Project ·

2023/05/10

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 CBD and creatine, why extreme changes in the short term rarely lead to long-term success, and more. ========== EXPECT TO LEARN: ========== 📍 Where my drive for simplicity and clarity comes from 📍 Why momentum and consistency are so important in nutrition 📍 The biggest disconnect between calories and feeling full 📍 My thoughts on CBD,

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00:48:12

on Protein Myths and Realities, w/ Dr. Joey Muñoz

The Consistency Project ·

2023/05/03

Dr. Joey Muñoz has a Ph.D. in Nutrition Sciences, is a Master Coach with Team Biolayne, and is one of my favorite creators in the nutrition space. He joins us this week to talk all things protein - from targets, to timing, to demystifying some of the myths out there. Get more of Dr. Joey on Instagram and on his new podcast. EXPECT TO LEARN: 📍 The protein target recommendations that both Joey and I share 📍 The process Joey has to determine what his coaching clients need 📍 Joey’s tips for how to

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00:35:48

on Calculating Your “Fun Food” Budget

The Consistency Project ·

2023/04/26

From an upper weight of 200+ pounds to now being down to 145 pounds, Heidi is looking to lose the last few pounds without being overly restrictive. She joins me for a coaching call, and we discuss maximizing flexibility without sacrificing efficacy, and more! EXPECT TO LEARN: 📍 What to do instead of ultra-restrictive, unsustainable diets 📍 Why the closer you are to your weight loss goals, the more dialed in you need to get 📍 My three-step recommendation for diet change 📍 Why measuring what

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00:24:54

on a Carbonated Water and Ice Cream Diet (Quick Bites...

The Consistency Project ·

2023/04/19

Your questions are back in the spotlight this week! We’re talking about if it’s possible to include ice cream in a healthy day of eating, whether we should worry about carbonated water, how many avocados is too many, and more! EXPECT TO LEARN: 📍 What the general guidelines are around saturated fat consumption 📍 The proper way to pronounce La Croix 📍 Why we don’t need to worry about the natural flavors in carbonated water 📍 If we should be supplementing BCAAs 📍 Whether a couple of avocados a

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00:27:27

on Hormone Imbalances and Half-Truths

The Consistency Project ·

2023/04/12

>>⁠⁠SIGN-UP FOR THE MASTERCLASS Can our hormones really get “out of balance,” or is that more marketing-speak we can happily ignore? That’s the question this week, and to answer we’re talking about the two big issues I have with this idea, the DUTCH test, insulin, and more! EXPECT TO LEARN: 📍 How there isn’t really a “balance point” for our hormones 📍 Why you should run from anyone claiming your hormones are “out of whack" 📍 What coaches tend to fix when they say they’re fixing

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00:34:56

on 30 Short Lessons for Better Health (Part 2)

The Consistency Project ·

2023/04/05

>>⁠SIGN-UP FOR THE MASTERCLASS We’ve released 100+ episodes of the show and this week we’re combing through some of the 30 biggest ideas we’ve covered since the start. Consider this episode part 2 of the Cliff’s Notes version of the Consistency Project. 🔗 Sign up for the email list 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

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00:35:36

on 30 Short Lessons for Better Health (Part 1)

The Consistency Project ·

2023/03/29

>>SIGN-UP FOR THE MASTERCLASS We’ve released 100+ episodes of the show, and this week we’re combing through some of the 30 biggest ideas we’ve covered since the start. Consider this episode part 1 of the Cliff’s Notes version of the Consistency Project. Stay tuned next week for part 2. 🔗 Sign up for the email list 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

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00:41:51

on the 10 Top Takeaways from 1 Million Downloads

The Consistency Project ·

2023/03/22

Thank you for helping us cross the 1 million download mark! To celebrate, we’re covering the 10 big (sometimes harsh) truths we find ourselves returning to often as we continue to unpack your health questions. EXPECT TO LEARN: 📍 Why personal anecdotes aren’t enough to drive health decisions 📍 How to use the micro trends to better understand the macro trends 📍 Why the basics work for everyone, regardless of age or gender 📍 How to distinguish between feeling better and getting better 📍 Why

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01:03:12

on Being Built to Move, w/ Kelly & Juliet Starrett

The Consistency Project ·

2023/03/15

Kelly and Juliet Starrett join us to discuss their new book, Built to Move. We get into why walking more is essential, why Japanese hotel rooms are no match for Kelly, the #800gChallenge®, and more! EXPECT TO LEARN: 📍 Where the ideas inside the new book came from 📍 Why those working in the health space aren’t getting a great grade 📍 Why CrossFitters might consider walking more 📍 The key problem with running as exercise 📍 How retirement planning can teach us how to stay healthy 🔗

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00:33:27

on the Mirage of Cutting Edge Science (Hot Cakes #05)

The Consistency Project ·

2023/03/08

We’ve got three recent topics from the news - two about aging and one about stress eating. We talk about the most extreme version of majoring in the minors we’ve seen, stress eating, how much I pay attention to cutting-edge science, and more. EXPECT TO LEARN: 📍 The relationship between observation and science 📍 Why we don’t need to jump to the extremes in pursuit of longevity 📍 Why n-of-1 experiments can’t be translated to the wider population 📍 The practical usefulness of “cutting edge”

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00:48:07

on Running Successful Gym Challenges, w/ Ben Bergeron

The Consistency Project ·

2023/03/01

Ben Bergeron joins us this week to discuss running nutrition challenges at CrossFit New England. We discuss the three types of challenges they run now, how to get buy-in on the member level, and what they consider success. EXPECT TO LEARN: 📍 How Ben gets “buy-in” from members, without aiming for it 📍 What 50-80-100 means, and how it can help a team co-create a plan 📍 What has and hasn’t worked for nutrition at CFNE 📍 Why gym challenges are all about awareness 📍 Ben’s four buckets of

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00:34:01

on 75 Hard, Raw Milk, & Boosting Metabolism (Quick...

The Consistency Project ·

2023/02/22

Your questions are back this week. We’re talking about my thoughts on whether the 75 Hard challenge is worth doing, tips for convincing loved ones about their diet, my history with raw milk, and more! EXPECT TO LEARN: 📍 Why the #800gChallenge® is perfect for 75 Hard 📍 My thoughts on the Perfect Amino supplement 📍 What 95% of people are getting wrong about their diet 📍 Why raw milk isn’t better or safer than commercial milk 📍 Why the aim for “boosting” the metabolism is short-sighted

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00:23:23

on the Hidden Dangers of Oatmeal

The Consistency Project ·

2023/02/15

Lots of people claim we should avoid oatmeal - for both carcinogenic and physiological reasons. But are they right? To answer that, we’re talking about glyphosate, a viral Mark Hyman post, the Glycemic Index, and more. EXPECT TO LEARN: 📍 What glyphosate is (and why it doesn’t really matter) 📍 Why understanding the role dosage plays in risk factors are important 📍 If oatmeal really is “the worst thing you can eat at breakfast” 📍 The value of the Glycemic Index 📍 Why we’re probably better off

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00:43:43

on How Fit You Really Need to Be, w/ Pat Sherwood

The Consistency Project ·

2023/02/08

Pat Sherwood is the creator of CrossFit Linchpin and cohost of the Varied, Not Random podcast. He joins us this week to talk about what we’re missing in our fitness, minimum effective dose, how to structure a strength day, and more! EXPECT TO LEARN: 📍 What you may misunderstand about CrossFit programming 📍 Why doing less in the gym might be the secret to your improvement 📍 The movements you want to perform every week 📍 Why accessory work is optional 📍 What “classic CrossFit” programming looks

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00:24:21

on Lucky Charms, Steak, and Viral Headlines

The Consistency Project ·

2023/02/01

Thanks to a push from Joe Rogan, a headline went viral recently claiming the government wants us to eat more Lucky Charms than steak. We unpack the truth here - talking about food rating scales, good food vs. bad food, and more. EXPECT TO LEARN: 📍 What the Food Compass is trying to accomplish 📍 Why a healthy diet can include poor-quality foods 📍 Why looking for a simple yes/no food rules doesn’t work 📍 How our search for simplicity sometimes hides the solution 📍 The reason we need to be

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00:26:33

on Diet, Cognitive Function, & Dementia

The Consistency Project ·

2023/01/25

Can nutrition help prevent or stave off dementia? To answer, we’re talking about the growing research around the MIND diet, the difference between diets and dietary patterns, why restrictions can be helpful, and more. EXPECT TO LEARN: 📍 The difference between dementia and mild cognitive impairment 📍 What the MIND diet is and its possible role in dementia prevention 📍 The distinction between diets and dietary patterns 📍 Why the greater number of limitations may be the secret to the MIND diet

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00:32:04

on the False Promises of 1% Better Every Day

The Consistency Project ·

2023/01/18

You’ve likely seen the graph on social media, the one from James Clear explaining what happens when we get 1% better every day. But how realistic is that, especially when it comes to health and fitness goals? EXPECT TO LEARN: 📍 How to set realistic expectations for our goals 📍 The distinction between movement and progress 📍 What Goodhart’s Law is, and how it applies to our health 📍 Why “maintenance” is an under-appreciated aim 📍 The 10 determinants of healthy aging EBOOKS: 🔗

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00:33:19

on Eating for Performance vs Aesthetics

The Consistency Project ·

2023/01/11

I’m helping a listener work through her macro breakdown to improve her performance in the gym and improve her body comp this week. We talk “optimal distribution,” genetic dieting, knowing if things are working, and more! EXPECT TO LEARN: 📍 Why our feelings aren’t as powerful as our results📍 What the “macro swampland is”📍 My thoughts on the benefits of “genetic dieting”📍 The single most important determinant of any diet📍 Why it’s so important to know what you’re aiming for EBOOKS: 🔗

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00:34:33

on Alcohol’s Health Effects (Quick Bites #17)

The Consistency Project ·

2023/01/04

This week, I'm answering five new listener questions, including ones about sugar alcohols, whether a glass of wine per night is a big deal, and my thoughts on supplements like Athletic Greens. EXPECT TO LEARN: 📍 Whether sugar alcohols “count” in the diet 📍 Why it’s important to remember alcoholic drinks are calories, too 📍 That I’ve convinced exactly zero people to change their nutrition 📍 Why greens drinks aren’t harmful, but also aren’t necessary 📍 My recommendations around taking

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