The Consistency Project podcast simplifies nutrition, health, and fitness by breaking down the concepts and actions we can all take to live fuller, more functional lives.
From EC Synkowski, founder of OptimizeMe Nutrition.
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We’re sharing a recent conversation with Pat Sherwood and Adrian Bozman this week, hosts of the V...
We’re excited to bring you another episode where we delve into the concept of personal freedom an...
This week we discuss the Mediterranean diet, including its popularity, benefits, and the science ...
In this episode, we aim to unravel the intricate relationship between diet and sleep, providing i...
We’re talking about sarcopenia, which is the natural loss of muscle mass as we age. But don...
In this episode, EC talks with med students from Drexel University and answers a wide-ranging set...
In this episode, we explore six of the most prevalent social media myths I consistently see onlin...
This week, EC and best-selling author Adam Bornstein delve into the mindset shift needed for succ...
We’re diving into the world of Blue Zones, exploring the intriguing phenomenon of these unique ge...
In this episode, EC and Mark England discuss the significance of mindset in attaining health and ...
This week, we have a coaching call EC hosted recently with a listener named Nate. They talk about...
This week, EC talks with Jessica Beacom of the Real Food Dietitians. They discuss different meal ...
We’re back with another round of Hot Cakes, where Patrick presents three things he’s come across ...
Wanting to gain muscle and lose fat (what we can also call “body recomposition”) is the most comm...
Fiber has numerous health benefits, including reducing the risk of cardiovascular disease, stroke...
This week, I’m joined by my friend & CrossFit OG Rory McKernan to talk about my rationale beh...
This week, we’re discussing the recommendations made by Valter Longo in his book “The Longe...
5 listener questions with ~5 minutes on each. This week is all about your fitness questions! Get ...
Are nitrates in food something to avoid, or might they actually be a performance enhancer? To fin...
We’ve got another Diet Review for you this week. As we’ve done in the past, we’re looking at thre...
I recently chatted with listener Susan about how to recover from a foot injury and weight gained ...
I recently visited the folks at Street Parking and got the chance to talk with co-founder Miranda...
Krystle Zuniga holds a Ph.D. in Nutritional Sciences, is a Registered and Licensed Dietitian, and...
While just about anything can be part of a healthy diet, there is one thing we could restrict or ...
Dr. Adrian Chavez has a PhD in Nutrition and Health Promotion, hosts The Nutrition Science podcas...
Hot Cakes are back! Patrick presents three topics he’s been curious about lately, and we discuss....
This week, we’ve got a chat Patrick and I had with Ben Bergeron on the Chasing Excellence pod. We...
Your questions are back this week, and this time we’re focusing exclusively on fitness topics. We...
What do we mean when we talk about immunity and autoimmune diseases, and can a specific diet be u...
This week, we’re bringing you a recent chat I had on the B Fit podcast with my friend Conor Murph...
Dr. Joey Muñoz has a Ph.D. in Nutrition Sciences, is a Master Coach with Team Biolayne, and is on...
From an upper weight of 200+ pounds to now being down to 145 pounds, Heidi is looking to lose the...
Your questions are back in the spotlight this week! We are talking about if it's possible to incl...
Topics include: How there isn’t really a “balance point” for our hormonesWhy yo...
We've released 100+ episodes of the show, and this week we're combing through some of the 30 bigg...
We've released 100+ episodes of the show, and this week we're combing through some of the 30 bigg...
Thank you for helping us cross the 1 million download mark! To celebrate, we're covering the 10 b...
Kelly and Juliet Starrett join us to discuss their new book, Built to Move. We get into why walki...
We've got three recent topics from the news - two about aging and one about stress eating. We tal...
Ben Bergeron joins us this week to talk about running nutrition challenges at CrossFit New Englan...
Your questions are back this week. We're talking about my thoughts on whether the 75 Hard challen...
Lots of people claim we should avoid oatmeal - for both carcinogenic and physiological reasons. B...
This episode is with a special guest: Pat Sherwood is the creator of CrossFit Linchpin and cohost...
Thanks to a push from Joe Rogan, a headline went viral recently claiming the government wants us ...
Can nutrition help prevent or stave off dementia? To answer, we're talking about the growing rese...
"One percent better every day" assumes continuous improvement is necessary, where in most areas o...
I'm helping a listener work through her macro breakdown to improve her performance in the gym and...
5 listener questions, ~5-minutes. Topics include: What are sugar alcohols? Is alcohol that bad...
“All I know is if something works once, it never works again.” That’s what a li...
Three topics; three hot cakes: 1) the link between Alzheimer’s and diabetes, 2) protein in the ...
This episode takes an in-depth look at optimizing recovery for performance and explores the lifes...
Topics include: Referenced Articles Guyenet & Schwartz, 2012. Rats are attracted to high-fat ...
This was a follow-up episode of listener Q&A to a full episode on Intensity vs. Volume. Quest...
We're sharing a chat with Kyla of the Nutritional Revolution podcast. We get into the origins of ...
Continuing our diet reviews, we're looking at three diets to see what makes them similar, what ma...
Coaching call with Sam: we talked about deciding on the scope of practice, building a program, fi...
Quick Bites #17 responds to five nutrition questions from listeners and includes advice on supple...
Why is it so hard to lose weight during and after menopause? Find out how to boost your metabolis...
What are the ways companies try to convince us that their foods are beneficial to our health when...
What is the Paleo Diet? While there are different interpretations of The Paleo Diet, Loren Cordai...
A Minimalist Diet: A Thought Experiment Minimalism lifestyles focus on the essentials – which inh...
Topics include: Topics include: carbohydrate-insulin model, daily protein targets, and good quest...
Referenced Podcasts on Practical Strategies for Dining Outon Having Your Cake and Eating Too
on Stress Eating We are a chronically stressed-out nation. What we are often told is that it’s c...
Why has fruit gotten such a bad rap? To understand that, we have to talk about what sugar is, wha...
I don' recommend many mainstream nutrition books, but I recently read one I liked. In this episod...
Last week, we discussed electrolyte supplementation as it relates to hydration and performance. H...
Should we worry about electrolyte supplementation? To answer, we’re talking about dehydration s...
Five listener questions on: changing macros based on activity, IgE allergy and IgG sensitivity t...
What should you think about before becoming a nutrition coach? What about before hiring one? Here...
Topics include: marketing nutrition, healthy labels from the FDA, and body drainage.
What do people mean when they talk about gut health? To answer, we're talking about our microbiom...
Sharing a conversation I had recently with Brooke Simonson of the Health Investment podcast. We t...
What is the "active grandparent hypothesis" and what does it tell us about the importance of phys...
This week, four listener questions all linked by one of my principles of nutrition - that it's ne...
Something new this week: a format called Hot Cakes (a twist on Hot Takes), where Patrick selects ...
What are Continuous Glucose Monitors and why are they so popular? To answer, we discuss hyper- an...
What trade-offs do we have to accept to achieve our health, fitness, and nutritional goals? This ...
Denise Canellos is a Certified Nutrition Specialist® and a professor of nutrition. She joins us t...
5 listener questions: 1) Joint aches & pains for the Masters athletes; 2) Dealing with super-stri...
Creatine is one of two supplements I argue are worth a shot when trying to improve performance (c...
We're sharing a conversation with Jonathan from the Digital Barbell podcast this week. Jonathan a...
Is Stephen Gundry's "Plant Paradox" worth reading? The short answer is no, and the full answer is...
5 listener questions with ~5 min answers. Questions: 1. Sugar-free: sugar alcohols vs. sweetene...
To understand the linkage between these three, we're talking about Ancel Keys getting a bad rap, ...
Why is caffeine one of the few supplements I think is worth a shot for performance? That's what w...
6 listener questions: 1) Can I just eat fish (do I have to supplement)? 2) What if I don't eat fi...
Fish oil has long been a staple addition to the Paleo Diet, yet I don't recommend it. To discuss ...
5 listener questions with ~5 min answers. 1) Counting protein in Lazy Macros®; 2) Eating for whe...
How can we enjoy dining out without derailing our nutrition? We're talking about 1,000 calorie sa...
Does fueling inside the anabolic window make a difference? To answer that, I'm highlighting the d...
What is bioenergetics, and how does it affect our performance in and out of the gym? To answer, w...
5 listener questions: 1) How much protein can be from protein products versus whole foods? 2) C...
Should we be tailoring our nutrition based on what a DNA test says? We're talking about the limit...
If you own a gym, should you be offering a nutrition service? We're talking about why nutrition i...
What does the research say about fasting to control weight, improve fitness, and increase perform...
An updated episode of: How do we get through the holiday season nutritionally intact? That's the ...
I've known and worked with Pat Sherwood and Adrian Bozman for years. I joined them recently on th...
The soundbite summary: Higher intake of dietary magnesium was associated with a reduced risk of a...
"Calories In Calories Out" is not an attempt to explain all psychological, environmental, or life...
5 listener questions: 1. Reviewing the Acceptable Daily Intake standard of aspartame (e.g., diet...
In the second part of our conversation about optimal performance, I'm focused here on how the mos...
Getting fitter means balancing the need to overload the athlete and drive new adaptation without ...
Some things seem so obvious we don't even question them, like whether organic food is healthier t...
Do the chemicals used in conventional food production negatively affect health? To answer, I'm ta...
I get lots of questions about food quantity and I thought an episode covering my best advice was ...
5 listener questions with ~5 minute answers: 1) prioritizing high-volume: low-calorie food; 2...
Why do we worry about food additives but have so few issues with supplements? We're talking about...
Should we be worried about food additives? I'm unpacking that by talking about food regulations, ...
How are intensity and volume related, and how do they drive body composition and performance? To ...
Should women change their training based on their cycle? My answer has us exploring the general c...
5 listener questions 1) PostWOD carbohydrate powders 2) Realistic weight loss expectations 3) ...
What if the foundation of solid nutritional habits wasn't just the foundation, but almost the ent...
Is there significant evidence that meat increases the risk of getting cancer? Answering that has ...
What is collagen, and why is it such a popular supplement? Those are the questions we're looking ...
Is beta-alanine a performance enhancer? After Mat Fraser went on Joe Rogan's podcast, sales of it...
5 listener questions: 1) Making macros easy for recipes 2) Multi vitamins as insurance 3) Enco...
Should we be eating like a carnivore? We're breaking down why some say we should. Along the way, ...
Is plant-based a better diet than animal-based, and what do those classifications even mean? Thos...
6 listener questions: 1) Macro tweaks for performance 2) Shift workers, EMS, LEO or military wi...
What does the practice of "intuitive eating" get right and where does it go off the rails? We're ...
What is the Health At Every Size (HAES) movement, what do they get right, and what do they get wr...
Can we overfeed our system and force our metabolism to adapt to needing more calories, thereby ef...
How much salt is too much? That's what we're talking about today, diving into how sodium affects ...
5 listener questions: 1) Weight versus body fat 2) Three nutrition lessons for high schoo...
Why do we commit to a new diet, only to then seek out the gray areas that let us cheat without gu...
The USDA recently upset folks by not altering their recommended daily added sugar intake, despite...
Is there a "best" diet? CNN recently weighed in, and here's my take. We're talking about the chal...
Lots of people and products claim to help us "hack" our health. Are they legit? That's what we're...
Seven listener questions: 1) Nutrition & menopause 2) Relationship between high cholesterol, ...
What is muscle protein synthesis, how does it affect muscle growth, and why does it matter? Those...
You may have heard the "rule" that the body can only digest 30g of protein at a time. Is it true?...
Statistically speaking, few people are able to maintain weight loss a year after losing it. Fewer...
Seven listener questions: 1) How to calculate one's calories they should eat now 2) BCAAs for a...
How do we get through the holiday season nutritionally intact? That's the conundrum we're talking...
At what point does elevated performance in sport or fitness diverge from long-term health? That's...
Is it better to focus on low-fat or low-carb? That's the big question we're tackling this episode...
Do we have to accept being hungry to lose weight? Do we have to get uncomfortable to make a chang...
What is inflammation and how is it affected by age, weight gain, and exercise? Those are the ques...
I get a lot of questions that go something like, "I eat pretty much [insert some variety of whole...
Why don't I offer a blanket recommendation for Vitamin D? I get that question a lot, and this epi...
How do you convince loved ones to change their behavior or nutrition? I get asked that question a...
What should your nutrition look like if you want to get big? Or if you want to add strength? When...
Why do we default to apps, coaches, or trackers when judging our nutrition progress? That's what ...
When it comes to nutrition, where should you begin and what should you do next? Those are questio...
What are the principles that underpin all my nutritional advice? That's what we're diving into to...
What's my dream? That's a question someone recently asked. My answer: That we do the basics bette...
How is it that only 12% of Americans meet the recommended markers of metabolic health (without me...
Why should strength-building be part of your weight loss plan? That's the question we're tackling...
What are the differences between internal and external accountability, and when do we need to lea...
Is it possible to "detoxify" our systems through a 7-day juice cleanse? That's the question we're...
Show your support for The Consistency Project podcast
The Consistency Project podcast started in 2020 after some nudging from Patrick to EC to share her nutrition knowledge. The episodes deliver evidenced-based nutrition, health, and fitness content in a digestible way (see what we did there? ;)).
Most episodes are structured to have a specific topic or theme to explain both the scientific evidence as well as practical recommendations for someone to make diet and lifestyle changes. The goal is to bridge the gap between science and action to help individuals reach their weight, health, and fitness goals.
Currently, the podcast follows a few different formats: 1) deep dives on a single topic; 2) “Quick Bites” (Q&A from listener questions); 3) “Hot Takes” (off-the-cuff discussions of recent media topics); 4) Interviews with experts in the community; and 5) Re-broadcasts of EC on other podcasts. Episodes are usually ~30 minutes.
And it’s not just a nutrition podcast! While nutrition is the central topic, general health and fitness topics are covered as well. You can find The Consistency Project on all major podcast platforms.
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