The Consistency Project

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ABOUT THE SHOW

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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.

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ABOUT US

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📍 EC Synkowski is a Certified Nutrition Specialist® (CNS), a Licensed-Dietitian Nutritionist (LDN), and Certified CrossFit Level 4 Coach (CF-L4). She's the founder of OptimizeMe Nutrition and the creator of the #800gChallenge®. Find her on social media.

📍 Patrick Cummings is a long-time CrossFitter and podcaster. Find him on social media.

🔗 ⁠⁠⁠⁠#800gChallenge® Ebook⁠⁠⁠⁠

on Protein Myths and Realities, w/ Dr. Joey Muñoz May 03, 2023

Show notes

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 get more protein in every day

📍 The benefits of adequate protein on muscle building and satiety

📍 Plant-based diets' effects on muscle building

EBOOKS:

🔗 ⁠⁠⁠⁠Lazy Macros® Ebook⁠

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

on Calculating Your “Fun Food” Budget Apr 26, 2023

Show notes

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 you’re already eating is the best place to start adjusting calorie targets

📍 How macros are, ultimately, the key to finding your maximum diet flexibility

EBOOKS:

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

📍 Patrick Cummings is a long-time CrossFitter and podcaster. Find him on social media.

on a Carbonated Water and Ice Cream Diet (Quick Bites #19) Apr 19, 2023

Show notes

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 day is a bad idea

EBOOKS:

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

📍 Patrick Cummings is a long-time CrossFitter and podcaster. Find him on social media.

>>⁠⁠SIGN-UP FOR THE MASTERCLASS

on Hormone Imbalances and Half-Truths Apr 12, 2023

Show notes

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 hormones

📍 Why dealing with the emotions that lead to self-soothing with food matters

📍 Why I don’t recommend the DUTCH test

>>⁠SIGN-UP FOR THE MASTERCLASS

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

📍 Patrick Cummings is a long-time CrossFitter and podcaster. Find him on social media. Full Disclaimer

on 30 Short Lessons for Better Health (Part 2) Apr 05, 2023

Show notes

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 MASTERCLASS

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

on 30 Short Lessons for Better Health (Part 1) Mar 29, 2023

Show notes

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 functional lives. ABOUT US

on the 10 Top Takeaways from 1 Million Downloads Mar 22, 2023

Show notes

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 patience and consistency are almost always the answer

EBOOKS:

🔗 ⁠⁠⁠Lazy Macros® Ebook⁠ 🔗 Full show notes can be found here

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:

on Being Built to Move, w/ Kelly & Juliet Starrett Mar 15, 2023

Show notes

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

🔗 ⁠Preorder the book here⁠

EBOOKS:

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

📍 Patrick Cummings is a long-time CrossFitter, podcaster, and brand coach to gym owners & entrepreneurs. Find him on social media.

on the Mirage of Cutting Edge Science (Hot Cakes #05) Mar 08, 2023

Show notes

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” science

📍 Why we need to understand the story we’re telling ourselves about food

EBOOKS:

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

📍 Patrick Cummings is a long-time CrossFitter, podcaster, and brand coach to gym owners & entrepreneurs. Find him on social media.