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OptimizeMe Nutrition

Attention CrossFit, HIIT, and high-intensity workout enthusiasts beyond ready to stop going down diet rabbit holes…

Want a customized nutrition plan using only the most robust science-backed, evidence-based nutrition?

In less than 40 days, create your customized nutrition plan based on your genetics, fitness goals, and food preferences to fuel your high-intensity fitness, even if paleo, keto, macros, you-name-it-fad-diet have failed you before.

"How much can I eat to lose weight? How much can I eat to maintain?"

"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."
Gail V.
Masterclass, Fall 2023
"The fact that E.C. is completely based in research is really helpful to me."

"When you ask for further explanation, there will be copious amounts of research that she'll back it up with. But she won't give us research just for the sake of giving research."
Sam L.
Fitness Coach, Spring 2023

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 Coach (CF-L4)

10 years ago, as a CrossFit Level 4 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 improved my athletic performance... and finally gave me control over my fitness outcomes again.

Finally! A sustainable plan

The science was clear: restrictive diets will help you lose weight in the short term. But fail at helping you maintain that weight loss. Paleo, keto, macros all work...for a while. And then they don't. 

So how do you stick to a diet when none of them work?

You build a nutrition plan around the foods you love that still allow you to hit your fitness goals.

And this is the where Masterclass differs from the fad diets that will fail you. 

"It gives you a formula to figure out exactly what works for you."

"I think having that ownership and power and control can really help create something that, foundationally, you can do for forever."
Megan P.
Masterclass, Fall 2022

Can you relate to Rebecca?

"Everything was so restrictive...I could do it for a short period of time and I'd hit my goal weight. But nothing was sustainable.

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

A better question is...

Which diet do you choose when none of them are sustainable?

Answer: Build a plan around the foods you love.

(I promise you won't be hungry or feel deprived and still hit your fitness goals based on your personal caloric deficit.)

What our CrossFitters, HIIT & high-intensity workout alumni are saying about the Masterclass experience.

"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 image

Madeline M.
Fitness Coach, Spring 2023

"I wanted to clean up 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

Create the lean, fit, and athletic version of yourself

You don't have to hop from diet to diet anymore. Commit yourself to a science-backed framework that has already transformed HUNDREDS of high-intensity workout enthusiasts like you.

The science behind the results - Three
Pillars Method

Pillar 1 - Quality

Everything starts with how we fuel our bodies. The quality pillar ensures that your nutritional intake is fully maximized with vitamin-packed food groups.

Pillar 2 - Protein

Protein is a multi-faceted super-nutrient. This pillar plays a vital role in keeping our meals satiating while also burning excess fat reserves.

Pillar 3 - Calories

Our caloric intake has to be less than our caloric output. This pillar ensures that we maintain the caloric deficit that’s needed to lose weight.

The Masterclass experience

12 weeks of LIVE coaching , 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.

LIVE Group Coaching Each Week with EC

Optional Q&A coaching calls with playbacks available.

Daily Chat Support

Use the Circle App (community features like Facebook) to ask EC questions ANY time. You don't have to wait for the coaching calls to get answers.

A Foundational Video Course

You get instant access to step-by-step coaching videos on your own time. Video access is available to you even after the 12-weeks of live coaching.

Ready to ditch dieting myths and unproven theories for scientifically sound nutrition?

Hear what your fellow high-intensity fitness enthusiasts say about their Masterclass experience

“I had 4 vacations during Masterclass and still lost 5 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 mass; 198 pounds. Eight weeks later, I was down to 188 pounds; 15.8% body fat mass. 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

Finally, a diet plan that's right for you

Cohort Access


What makes Masterclass different from all the other "diets?"
It's sustainable: personalized to your needs and based on the foods you love.

"Having pizza and some beers on the weekends and trick or treating with my kids and without agonizing over, 'well my diet starts Monday.'"

"I really think I feel much more confident in creating a sustainable lifestyle that will allow me to achieve the goals I have for decades to come while also enjoying my life right now."

Megan P.
Masterclass, Fall 2022

"That was a game changer for my marriage."  

" My husband was 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

"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 kinda mind-blowing.

I wasn't expecting that."

Masterclass, Spring 2023

Top FAQ from your fellow fitness enthusiasts

I've done so many different diets (Paleo, Keto, Whole30). How is this going to be any different?

This plan is actually SUSTAINABLE because it’s custom to YOUR genetics, fitness level, preferences, and goals. It’s not rigid rules or generalized targets.

Plus it’s built around the foods you love, so no more deprivation–which science confirms is why fad diets aren’t sustainable. 

Do I have to buy certain meals or weird supplements?

No! You start with the foods you are eating now, and add the foods you like. And there are no upsells or product sales inside the course. 

What is the time commitment for the course?

The total video content is ~6 hours. This averages to 1-2 hours a week. You choose how much additional time is spent interacting in the Community app or attending live calls. 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.

PS – Tracking food takes 5-10 minutes a day once you’ve done it for a couple weeks. #really

I'm 57. Am I too old for this Masterclass?

Of course not! I have had successful students much older than 57 because they are smartly looking to REAL FOOD to counter the changes with age: muscle mass declines and it’s harder to lose fat. This is why the older you get, the MORE important it is to eat healthy.

Are any other purchases required?

Yes. The course uses the Cronometer App (Gold membership) for food data collection and analysis. This costs an additional ~$9.99/month (although prices and deals change regularly). You will also need a digital food scale, measuring cups, and measuring spoons.

Is this course for vegetarians or omnivores?

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.

What if I am unhappy with the course?

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.

Can I see more client success stories?

Yeah! Check out the YouTube playlist here. 

What if I can't make live calls?

It’s 2024! The intent was to provide enough flexibility regardless of schedule or timezone, while still getting coaching support throughout the program. Much of the course is video based you watch on your own time according to a group schedule. You can ask questions at any time in the Community App, and/or attend live calls for questions (with playbacks available). I am very accessible for you!

As of Feb 2024: The weekly live Q&A is on Tuesdays @12:15P EST (playbacks posted later that same day).

Is this course good for nutrition coaches?

Nutrition coaches should take the Coaches version. This makes one eligible to become a Three Pillars Method Coach. Also, CEUs are available for CrossFit, ACE, NASM, AFAA, ACSM, and NSCA.