The Consistency Project

Latest Episodes:

Five Minute Answers: Vegan Muscle Growth, Food Diversity, Blue Light Glasses, & More Jun 18, 2025

Show notes

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 rather on achieving balance and meeting your individual needs.

🔗 Get full show notes

THE 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 with EC. Learn more 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

📍 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, kid's book writer, and podcaster. Find him on social media.

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Why The Viral “Sugar Diet” Isn't As Sweet As It Seems Jun 11, 2025

Show notes

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 notes

THE 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 with EC. Learn more 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

📍 Patrick Cummings is a long-time CrossFitter, kid's book writer, and podcaster. Find him on social media.

Full Disclaimer

Creatine’s Brain Health Promises: A Science-Backed Reality Check Jun 04, 2025

Show notes

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.

🔗 Get full show notes

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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, writer, and podcaster. Find him on social media.Full Disclaimer

Fasting vs. Calorie Counting: The Surprising Winner for Long-Term Results May 28, 2025

Show notes

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 notes

THE 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 with EC. Learn more 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

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

Full Disclaimer

Joint Pain, Protein's Effect on Recovery, & Insulin Myths (Research Deep Dive) May 21, 2025

Show notes

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 notes

THE 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 with EC. ⁠Learn more 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

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

Full Disclaimer

Protein Supplements Decoded: Are EAAs, BCAAs, & Collagen Worth the Money? May 14, 2025

Show notes

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 email

THE 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 with EC. ⁠⁠Learn more 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

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

Five Minute Answers: Weight Loss Set Points, GLP-1 Success, & Caffeine Limits May 07, 2025

Show notes

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

🔗 Sign up for EC’s weekly bonus email

THE 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 with EC. ⁠⁠Learn more 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

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

Full Disclaimer

10 Lessons from “Ultra-Processed People”: The Science Behind Our Modern Food Crisis Apr 30, 2025

Show notes

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

🔗 Sign up for EC’s weekly bonus email

THE 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 with EC. ⁠⁠Learn more 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

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

Full Disclaimer

The 800 Gram Secret: Why Eating More Could Be Your Weight Loss Breakthrough Apr 23, 2025

Show notes

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

🔗 Sign up for EC’s weekly bonus email

THE 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 with EC. ⁠⁠Learn more 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

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

Full Disclaimer

5 Food Tracking Mistakes Even Nutrition Experts Make (And How to Fix Them) Apr 16, 2025

Show notes

We're talking through common food tracking mistakes that people make and how to avoid them.

You’ll learn practical strategies to improve your food logging habits, enhance your dietary accountability, and cultivate a more mindful relationship with your eating patterns.

🔗 Get full show notes

🔗 Sign up for EC’s weekly bonus email

THE 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 with EC. ⁠⁠Learn more 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

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

Full Disclaimer

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