The science-backed nutrition that sets the top 1% of fitness enthusiasts apart from everyone else.
Get that performance edge in 30 days with a personalized nutrition plan without extreme diets or being handcuffed to a food scale forever.
NEXT COHORT FALL 2026
If you pride yourself on your fitness level and want only the best nutrition science, then you already know…
Same with keto.
Same with counting macros.
You’ve gone down all the diet rabbit holes, cleanses, and even tried a few weirdo supplements.
You put the work in at the gym…
Rebecca speaks for us all.
Why am I spending all this effort to do this 30-day restrictive diet only to then have literally no plan afterwards to sustain?"
Rebecca C.
Masterclass, Spring 2022
“Great physiques are made in the kitchen.”
The fitness results you want to keep the lean look that shows the hard work you put in, starts with how you fuel your body.
And the top 1% of fitness enthusiasts aren’t counting macros, doing Paleo, keto, because they’ve seen the science-based evidence that restrictive diets like these only work in the short term. They fail in the long term.
Instead, they create a personal nutrition plan based on their unique genetics, age, fitness level, fitness goals, and most of all…
Include foods they love, so they don’t feel deprived and can stick with it.
It’s what I call the Three Pillars Method®
A coaching progression that works where everything else has failed.
Quality foods. You first maximize nutrition intake with daily targets of vitamin-packed food groups. Fills you up with foods you love and gives you energy.
Protein foods. This super-nutrient food group builds muscle but also makes you feel full to power through the day. Again, no eating foods you don’t like.
Calories. Calculating your personal caloric targets – to lose weight and maintain – based on your unqiue biomarkers takes the guesswork out of success.
"The million-dollar question that a lot of us are looking for. Getting that magic number at the end is worth the whole thing right there."
"Some of my friends comment, 'Wow, you really killed the burpees. Which is something that people don't say to me ever."
Science-backed. Evidence-based.
Hi, I'm EC Synkowski, and I just wanted a nutrition program that used only the most robust science-based nutrition instead of going down every new diet rabbit hole out there.
CrossFit Level 4 Certified Coach (CF-L4)
15+ years ago, as a CrossFit Level 4 Certified Coach (CF-L4), I went down every diet rabbit hole out there and still couldn't find the right diet to give me enough energy for high-intensity workouts without jumping through hoops, eating dinner in isolation every night, or taking weird supplements.
Science-backed. Evidence-based.
That frustration led me to take a deep dive into evidence-based science to develop a custom nutrition plan for myself.
Plowing through the conflicting science took a ton of time but it changed everything. I finally knew which diets were unsupported by science. I discovered rigorously-tested nutrition and behavior strategies that rapidly improve my athletic performance... and finally gave me control over my fitness outcomes again.
"I think having that ownership and power and control can really help create something that, foundationally, you can do for forever."
What the Three Pillars Method® looks like in action
30-Days to science-based nutrition
The energy needs of fitness enthusiasts, like you, exceed those of the average person. Here’s how we personalize nutrition to work for you. For life.
I structured this coaching program to arrive at the most accurate personal caloric deficit within the first 30 days. This gives you another 40 days of personalization coaching that allows us to refine your nutrition plan with actual data. However, you’re welcome to go at your own pace within the full 10-week program.
Ditch the macro spreadsheets
Transform your life one small step at a time with the 3 Pillars Method Mobile App featuring science-backed, field-tested progressions that turn into automatic habits before you know it.
Live coaching experience with E.C.
10 weeks of LIVE coaching with E.C. starts NOW with only the most robust science to get the fitness performance and weight results you want, including:
Your Personal Caloric Deficit Calculator
Know exactly how to calculate your weight loss deficit and maintenance deficit at any age, for any fitness goal.
E.C. is Available for Q&A Daily Chat Support
No more waiting for a weekly appointment of call to get answers you need now. Use the Circle App (community features like Facebook) to ask E.C. questions ANY time.
E.C. Coaches Live 2X a Week in a Group Setting
Optional twice-a-week coaching calls with playbacks available. See what your fellow fitness enthusiasts are asking about.
FREE One-Year Access to the Mobile App
Ditch the macro spreadsheets! Get personalized strategies, daily meal inspiration (MOD), and connect with a thriving fitness community all in one powerful app.
A Foundational Video Course
Instant access to step-by-step coaching videos on your own time. Video access is available to you even after the 10-weeks of live coaching wraps.
"You could post any questions. I felt like she was there for us. However many times I had a question I'd just post it and she'd respond and was very caring and engaging. I loved that."
"I was always amazed at how quickly you gave thoughtful responses. I was just really impressed. It felt like you were always there."
What your fellow health & fitness enthusiasts experienced
“I had 4 vacations during the Masterclass and still lost 8 pounds.”
“That was the game changer for my husband. He’s mentioned several times how happy he is now we can go out to dinner and eat.”
Gail V.
Masterclass, Fall 2023
“I was just done sifting through all the contrary stuff out there.”
“I started the class at 20.9% body fat, 198 pounds. Eight weeks later, I was down to 188.9 pounds, 15.8% body fat. Today, I’m maintaining at 186 pounds.”
Mac A.
Masterclass, Spring 2022
“I ended up losing weight at 2,300 calories, which is still mind boggling to me.”
“I just feel really empowered that I have the tools to know what I need; it’s really freeing.”
Heather B.
Masterclass, Winter 2023
- Personalized nutrition plan
- Foundational Three Pillars Method course
- 10 weeks of daily chat support from EC in community app
- 10 weeks of live group Q&A calls
- One-year FREE access to the Three Pillars Method Mobile App with diet insights & weight tracker
- **NEW for 2026**
- Up to THREE 1:1 check-ins with EC
Choose how you’d like to pay:
Best value
14-Day No-Questions Asked Refund Policy
The Unconfused Guarantee
I’m confident this course will give the clarity and confidence you’ve been looking for. I back my word up with a 14-Day Money-Back Guarantee (from purchase date) to make sure it meets your expectations. No questions asked. Just email me at ec@optimizemenutrition.com.
Top FAQ from your fellow fitness enthusiasts
Well, first of all, we don’t do restrictions around here! All foods can be part of a healthy diet. This is ultimately what makes a diet sustainable and why those diets have failed you.
Nope. We build a food plan around the foods you love. Yes, of course, you will have to make some changes to reach your goals, but this course is about finding what real food you like fuels your goals.
Content wise: estimate 2 hours/week with the app content and weekly call (playback available). You then choose how much additional time is spent interacting in the Community app. There is also additional time to prep and track food, which is highly variable from person to person due to experience with weighing and measuring, as well as meal preferences.
Of course not! While you may have to change your diet as you age, the principles are timeless. How you reach your goals is conceptually the same. The class has a routine mix of fitness-minded individuals from a wide age range.
You will also need a digital food scale, measuring cups, and measuring spoons.
This program works for everyone! You customize your own meal plans based on which foods you eat. Vegetarians and vegans will use plant-based proteins to hit your targets.
If you are unsatisfied with your purchase, contact us in the first 14 days of purchase and we will give you a full refund. No questions asked, but also no exceptions after this timeframe.
They are recorded and posted in the community app ~1 hour after they end. This course was designed to be flexible for busy schedules and timezones while still getting personalized coaching.
Current or aspiring nutrition coaches should take the Coaches version of the Masterclass. Click here.
More fitness and health enthusiasts sound off
“The research side is really compelling.”
“The most compelling to me is that EC’s definitely got her finger on the pulse of what’s happening in academia and current science.”
Madeline M.
Fitness Coach, Spring 2023
“I wanted to clean up my body composition.”
“And since I started the first week of the masterclass, I’m down 8 pounds. I’m happy with all the food I’m eating. I just feel good energy all the time.”
Rebecca C.
Masterclass, Spring 2022
“It doesn’t have you handcuffed to a food scale for the rest of your life.”
“The biggest thing is that this seems sustainable. Since my first week or two in, I said, ‘this is sustainable.'”
Courtney H.
Masterclass, Spring 2023
“That was a game changer for my marriage.”
“My husband was like, ‘Oh my gosh, we don’t have to hide in the hotel room and eat weird stuff.’
He has mentioned SEVERAL TIMES how happy he is now we can go out to dinner.”
Gail V.
Masterclass, Fall 2023
“My workouts in CrossFit have improved.”
“From a performance perspective, my workouts in CrossFit have improved and my recovery is better.”
Paul R.
Masterclass, Winter 2022
“You can have the brisket… the pizza with your family and you can still see results.”
“My performance in my CrossFit workouts and my running has increased so much over the last couple of months. It’s kind mind-blowing.
I wasn’t expecting that.’
Wylene.
Masterclass, Spring 2023
If fitness and health are important to you...
You’ve already gone down several diet rabbit holes.
You can keep counting macros. Trying every new diet. Or maybe even stitch together a nutrition plan that works for your metabolism from podcasts, YouTube and Google.
OR…
Choose what the top 1% of fitness enthusiasts choose: only the most robust science-based evidence for a nutrition plan customized to your unique characteristics—which 50 years of science proves is one of the key factors in diet success.
No gimmicks. No weird supplements. No unreasonable food ingredients, or timing restrictions.
This is how you’ll eat for life because the plan is built on the foods you love—and you still get results.
Where do you want to be in 40 days?
Confident you’re using the best science? Lighter? Crushing your workouts? Scrolling past the latest social media fad diet?
Showing up with that lean physique that shows you put in the work?
If today’s the day you’re done with fad dieting nonsense, and you want a sustainable diet…
You’re in the right place.
