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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

00:25:18

Eliminate This One Food Category, And Double Your...

The Consistency Project ·

2025/09/03

We're discussing the impact of ultra-processed foods on weight loss and unpacking recent headlines suggesting that eliminating these foods can double your weight loss. You’ll gain insights into how dietary guidelines can promote healthier eating habits and why understanding calorie intake is crucial. After you listen, you'll see that the core simplification is the importance of focusing on overall calorie consumption rather than demonizing specific food categories.🔗 Get full show notesTHE

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00:29:44

The $400 Shot That Might Be Doing Nothing: Inside the...

The Consistency Project ·

2025/08/27

Fall Masterclass Cohort – Doors Close Sept 8· Individuals ⁠Sign-up Here⁠· Coaches ⁠Sign-up Here⁠---We're exploring the peptide craze sweeping the wellness industry and unpacking their potential benefits and risks. You’ll gain insights into popular peptides like BPC 157 and TB 500, along with an understanding of the current lack of robust clinical evidence supporting their use. 🔗 Get full show notesTHE THREE PILLARS METHOD APP📲 Ready to develop a personalized nutrition plan that lasts? Go

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00:35:38

5 Lessons from Netflix's Biggest Loser Doc (& Why...

The Consistency Project ·

2025/08/21

Fall Masterclass Cohort – Doors Close Sept 8· Individuals Sign-up Here· Coaches Sign-up Here---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 sustainable weight management, the importance of understanding your eating habits, and the role of physical activity in maintaining weight loss. 🔗 Get full show notesTHE THREE PILLARS METHOD APP📲 Ready to develop a personalized

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00:30:46

Keto vs. High-Carb: Which is Better for CrossFit?

The Consistency Project ·

2025/08/13

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 usage of CrossFit athletes, including the effectiveness of high-carb versus keto diets. 🔗 Get full show notesTHE THREE PILLARS METHOD APP📲 Ready to develop a personalized nutrition plan that lasts? Go to ThreePillarsMethod.com for your 5-day free trial.🥗 There are also options for gyms, corporate wellness programs, and to work 1:1

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00:22:18

The High-Protein Kidney Myth (And What the Science...

The Consistency Project ·

2025/08/06

We're discussing the relationship between high-protein diets and kidney health, unpacking common myths and the science behind protein consumption. You'll gain insights into safe protein intake levels and learn which populations should be cautious with their protein consumption. After you listen, you'll understand the core simplification that high protein intake does not necessarily harm kidney function for healthy individuals.🔗 Get full show notesTHE THREE PILLARS METHOD APP📲 Ready to

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00:29:54

Five Minute Answers: Food Sequencing & Women's Cardio...

The Consistency Project ·

2025/07/30

We're unpacking common myths around food sequencing, exercise, and nutrition for women, while addressing listener questions about dietary advice and fitness practices. You'll gain insights into the complexities of weight loss, the importance of cardiovascular exercise, and the real impact of food order on your health. 🔗 Get full show notesTHE THREE PILLARS METHOD APP📲 Ready to develop a personalized nutrition plan that lasts? Go to ThreePillarsMethod.com for your 5-day free trial.🥗 There are also

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00:30:29

5 Lessons from “The Comfort Crisis”: Why Everything...

The Consistency Project ·

2025/07/23

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 into why embracing discomfort can lead to greater resilience, better health, and improved mental well-being. After you listen, you'll understand that taking on challenges is essential for personal growth and that ordinary people can achieve extraordinary things through consistent effort.🔗 Get full show notesTHE THREE PILLARS

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00:27:52

You're Drowning in Sodium (And Here's The Likely Source)

The Consistency Project ·

2025/07/16

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 it affects your blood pressure, and practical tips for managing your intake. After you listen, you'll understand the essential distinction between sodium and salt, simplifying your approach to hydration and nutrition.🔗 Get full show notesTHE THREE PILLARS METHOD APP📲 Ready to develop a personalized nutrition plan that lasts? Go

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00:28:57

In the Media: 3 Yogurts a Day, the GLP-1 Diet, &...

The Consistency Project ·

2025/07/09

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 probiotics might impact your health, as well as the nutritional challenges faced by users of GLP-1 medications. 🔗 Get full show notesTHE THREE PILLARS METHOD APP📲 Ready to develop a personalized nutrition plan that lasts? Go to ThreePillarsMethod.com for your 5-day free trial🥗 There are also options for gyms, corporate wellness programs,

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00:41:20

Why Women Get Swindled: The Ugly Truth About Body...

The Consistency Project ·

2025/07/02

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 factors contribute to unhealthy behaviors and promote misinformation, while emphasizing the importance of cultivating a healthy relationship with food and physical activity. After you listen, you'll simplify your approach to fitness and nutrition by understanding that true health comes from balance and self-acceptance, rather than meeting

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00:19:35

The Microplastic Mystery: Are These Tiny Particles...

The Consistency Project ·

2025/06/25

We're discussing microplastics and their pervasive presence in our environment, food, and water. We explore their potential health risks and practical strategies to reduce exposure in your daily life. After you listen, you'll understand the complexities surrounding microplastics and gain actionable insights to make informed choices about minimizing their impact on your health.🔗 Get full show notesTHE THREE PILLARS METHOD APP📲 Ready to develop a personalized nutrition plan that lasts? Go

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00:31:00

Five Minute Answers: Vegan Muscle Growth, Food...

The Consistency Project ·

2025/06/18

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 light glasses. You'll gain insights into how vegan and omnivore diets compare in terms of muscle protein synthesis, and you'll learn about the potential trade-offs of using NSAIDs for pain management. After you listen, you'll understand that the optimal approach to nutrition and recovery doesn't rely on strict rules, but

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00:26:37

Why The Viral “Sugar Diet” Isn't As Sweet As It Seems

The Consistency Project ·

2025/06/11

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 risks of such diets and the importance of long-term sustainability in nutrition. After you listen, you'll understand why quick fixes often fall short and how focusing on balanced, enjoyable eating is key to lasting health.🔗 Get full show notesTHE THREE PILLARS METHOD APP📲 Ready to develop a personalized nutrition plan that lasts? Go

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00:26:06

Creatine’s Brain Health Promises: A Science-Backed...

The Consistency Project ·

2025/06/04

We're exploring the promising yet nuanced relationship between creatine and brain health. You’ll gain insights into how creatine may influence cognitive function and mood, with research backing its potential benefits. After you listen, you'll understand that while creatine shows some promise, the conclusive effects on brain health remain unclear.🔗 Get full show notesTHE THREE PILLARS METHOD APP📲 Ready to develop a personalized nutrition plan that lasts? Go to ThreePillarsMethod.com for

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00:24:52

Fasting vs. Calorie Counting: The Surprising Winner...

The Consistency Project ·

2025/05/28

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 how both methods can impact your body composition and overall well-being, along with practical strategies for implementing them effectively. After you listen, you'll understand that the key to success lies in finding a sustainable approach that balances your nutritional needs without overcomplicating your diet.🔗 Get full show notesTHE THREE

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00:28:35

Joint Pain, Protein's Effect on Recovery, & Insulin...

The Consistency Project ·

2025/05/21

We're unpacking some recent nutrition research, focusing on how dietary interventions can affect conditions like osteoarthritis, the role of protein in recovery, and why you should care more about the quantity of food you consume than just the quality or type of carbohydrates.🔗 Get full show notesTHE THREE PILLARS METHOD APP📲 Ready to develop a personalized nutrition plan that lasts? Go to ThreePillarsMethod.com for your 5-day free trial.🥗 There are also options for gyms, corporate wellness

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00:25:25

Protein Supplements Decoded: Are EAAs, BCAAs, &...

The Consistency Project ·

2025/05/14

We're unpacking the complexities of protein supplements, specifically essential amino acids, branched-chain amino acids, and collagen. You'll gain insights into how these supplements compare to whole food sources and whether they're truly necessary for muscle growth and overall health. After you listen, you'll understand the importance of meeting your protein needs through diet rather than relying on supplements.🔗 Get full show notes🔗 Sign up for EC’s weekly bonus emailABOUT THE

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00:20:25

Five Minute Answers: Weight Loss Set Points, GLP-1...

The Consistency Project ·

2025/05/07

We're answering your questions this week, discussing the impact of meal frequency, the risks associated with carbonated beverages, and how GLP-1 medications affect satiety. Gain insights into managing your caloric intake, understanding the relationship between food choices and health outcomes, and navigating common misconceptions about weight management.🔗 Get full show notes🔗 Start on the 3 Pillars Method app🔗 Sign up for EC’s weekly bonus emailABOUT THE SHOWThe Consistency Project aims to

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00:33:03

10 Lessons from “Ultra-Processed People”: The Science...

The Consistency Project ·

2025/04/30

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 understanding of how these foods are designed to drive excess consumption and affect satiety. 🔗 Get full show notes🔗 Start using the 3 Pillars Method app🔗 Sign up for EC’s weekly bonus emailABOUT THE SHOWThe Consistency Project aims to simplify nutrition, health, and well-being by breaking down the concepts and actions we can

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00:31:18

The 800 Gram Secret: Why Eating More Could Be Your...

The Consistency Project ·

2025/04/23

We're discussing the #800gChallenge® and its practical approach to incorporating more fruits and vegetables into our diets. You’ll discover how this simple guideline can enhance your health, promote satiety, and potentially aid in weight loss without the stress of strict dieting.🔗 Follow Nicole on IG🔗 Start on the 3 Pillars Method App🔗 Sign up for EC’s weekly bonus emailABOUT THE SHOWThe Consistency Project aims to simplify nutrition, health, and well-being by breaking down the concepts and

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