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In this episode, we're examining a recent study that challenges the conventional wisdom about protein intake for muscle growth. We explore the nuances of the research, discuss the limitations of existing studies, and delve into the implications of these new findings for our understanding of protein absorption and muscle protein synthesis. Expect to Learn ✦ The role of muscle protein synthesis (MPS) in muscle growth ✦ How traditional protein absorption theories have been challenged ✦ The limitations and nuances of existing protein research ✦ The findings of the recent study on protein intake and MPS ✦ The implications of these findings for dietary protein recommendations 🔗 Jump into the Three Pillars™ Method Masterclass 🔗 Get full show notes 🔗 Sign up for EC’s weekly bonus email 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, writer, and podcaster. Find him on social media. Full Disclaimer --- Send in a voice message: https://podcasters.spotify.com/pod/show/theconsistencyproject/message Support this podcast: https://podcasters.spotify.com/pod/show/theconsistencyproject/support

In this episode, we delve into the world of adaptogens and take a closer look at ashwagandha, an evergreen shrub that's making waves for its supposed health benefits. We explore the results of various studies on its effects on anxiety, stress, sleep, and body composition, and discuss its potential mechanisms of action. We also discuss its popularity in the supplement market and the challenges in ensuring the quality and efficacy of supplements. Expect to Learn ✦ The potential mechanisms of action of ashwagandha ✦ The results of studies on ashwagandha's effects on anxiety and stress ✦ How ashwagandha may impact sleep ✦ Its potential effects on body composition and performance ✦ The challenges and considerations when using ashwagandha as a supplement 🔗 Jump into the Three Pillars™ Method Masterclass 🔗 Get full show notes and references 🔗 Sign up for EC’s weekly bonus email 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, writer, and podcaster. Find him on social media. Full Disclaimer --- Send in a voice message: https://podcasters.spotify.com/pod/show/theconsistencyproject/message Support this podcast: https://podcasters.spotify.com/pod/show/theconsistencyproject/support

We’re talking about genetically modified organisms, or GMOs, this week. We discuss what they are, the labeling requirements, their prevalence in crops, public perception, potential risks and benefits, and the regulations surrounding GMO development. Expect to Learn · What GMOs are and the science behind them · The prevalence of GMOs in our food supply · How public perception of GMOs has been shaped · The potential risks and benefits of GMO technology · How GMOs are regulated, and what "bio-engineered" labeling means 🔗 Grab the #800gChallenge eBook 🔗 Get full show notes and references 🔗 Sign up for EC’s weekly bonus email 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, writer, and podcaster. Find him on social media. Full Disclaimer --- Send in a voice message: https://podcasters.spotify.com/pod/show/theconsistencyproject/message Support this podcast: https://podcasters.spotify.com/pod/show/theconsistencyproject/support

This week, we’re sharing a conversation EC had recently on the Street Parking podcast. Together with host Miranda Alcaraz, EC recounts her health journey, from her early days in CrossFit to her exploration of various diets and trends. They discuss the importance of understanding the principles of nutrition and how they can guide our dietary choices. Expect to learn: ✦ The importance of understanding the principles of nutrition ✦ Debunking myths and misconceptions about diets ✦ How to navigate the overwhelming world of nutrition trends ✦ Practical tips for achieving optimal health through diet ✦ Simplifying nutrition and making it accessible for everyone 🔗 Sign up for EC’s weekly bonus email 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, writer, and podcaster. Find him on social media. Full Disclaimer --- Send in a voice message: https://podcasters.spotify.com/pod/show/theconsistencyproject/message Support this podcast: https://podcasters.spotify.com/pod/show/theconsistencyproject/support

We’re highlighting some of the key ideas from one of the few nutrition books worth reading, Alan Aragon’s “Flexible Dieting.” We talk about the concept of autonomy in nutrition, empowering individuals to choose what they need, and the importance of individualizing dietary control based on goals and preferences. EXPECT TO LEARN ✦ The role of autonomy in nutrition and its impact on motivation ✦ How flexible dieting can be individualized to meet specific goals and preferences ✦ The relationship between rigid control and disinhibition in consumption ✦ The importance of tracking progress through body weight, waist circumference, and lifting strength ✦ The potential health outcomes associated with flexible dieting 🚨 Get the Lazy Macros eBook 🔗 Sign up for EC’s weekly bonus email 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, writer, and podcaster. Find him on social media. Full Disclaimer --- Send in a voice message: https://podcasters.spotify.com/pod/show/theconsistencyproject/message Support this podcast: https://podcasters.spotify.com/pod/show/theconsistencyproject/support

We're sitting down with Adrian Bozman, competition director of the CrossFit Games and co-host of the Varied, Not Random podcast, to discuss the importance of fitness essentialism and minimalism. We explore how to simplify our approach to training and nutrition, focusing on the essential elements that truly matter. Expect to learn: ✦ The principles of fitness essentialism and minimalism ✦ How to identify and prioritize the essential elements of your training and nutrition ✦ The benefits of integrating different forms of physical activity into your routine ✦ The role of sport and recreation in enhancing overall fitness and quality of life ✦ How to maintain perspective and celebrate your progress on the fitness journey 🔗 Sign up for EC’s weekly bonus email 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, writer, and podcaster. Find him on social media. Full Disclaimer --- Send in a voice message: https://podcasters.spotify.com/pod/show/theconsistencyproject/message Support this podcast: https://podcasters.spotify.com/pod/show/theconsistencyproject/support

This week, we’re talking about Netflix’s new docuseries, “You Are What You Eat.” With a critical eye, we analyze the study that serves as the foundation for the series and unravel the complexities surrounding its findings. EXPECT TO ✦ Gain insight into the limitations of an eight-week study with a small sample size ✦ Explore the blurred lines between scientific research and documentary storytelling ✦ Uncover the role of guilt and motivation in driving dietary habits ✦ Understand the controversy surrounding TMAO as a biomarker for cardiovascular health ✦ Reflect on the broader implications of dietary choices beyond individual health 🔗 Get full show notes & references 🔗 Sign up for EC’s weekly bonus email 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, writer, and podcaster. Find him on social media. Full Disclaimer --- Send in a voice message: https://podcasters.spotify.com/pod/show/theconsistencyproject/message Support this podcast: https://podcasters.spotify.com/pod/show/theconsistencyproject/support

We’re excited to dive into the topic of the #800gChallenge® in this episode. This week, we’re talking about the lessons learned from 6 years of running the challenge. We discuss its origins, the scientific research behind it, and the potential benefits of incorporating this habit into your daily routine. Expect to Learn: ✦ The background and rationale behind the #800gChallenge® ✦ How the challenge can improve the quality of your diet ✦ The research supporting the health benefits of consuming 800 grams of fruits and vegetables ✦ Tips and strategies for incorporating the challenge into your daily routine ✦ Real-life experiences and lessons learned from those who have taken on the #800gChallenge® 🔗 Download the Anti-Cookbook 🔗 Get full show notes and references 🔗 Sign up for EC’s weekly bonus email 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, writer, and podcaster. Find him on social media. Full Disclaimer --- Send in a voice message: https://podcasters.spotify.com/pod/show/theconsistencyproject/message Support this podcast: https://podcasters.spotify.com/pod/show/theconsistencyproject/support

In this episode, we delve into the world of detox diets and explore why they are so popular, as well as why we should steer clear of them. We discuss the misconceptions surrounding detoxing and debunk some of the common claims made by the wellness industry. Expect to learn: ✦ The red flags to look out for when it comes to detox diets ✦ The truth about toxins and how our bodies naturally detoxify ✦ The potential risks and harm associated with detox products and tests ✦ The importance of understanding the specifics of chemical exposure and toxicity ✦ Practical ways to support your body's natural detoxification processes 🔗 Get full show notes & references 🔗 Sign up for EC’s weekly bonus email 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, writer, and podcaster. Find him on social media. Full Disclaimer --- Send in a voice message: https://podcasters.spotify.com/pod/show/theconsistencyproject/message Support this podcast: https://podcasters.spotify.com/pod/show/theconsistencyproject/support

This week, we’re diving into the question of whether sugar and processed food can be labeled as addictive and exploring the research behind the addictive nature of these foods and how they affect our behavior and health. EXPECT TO LEARN ✦ The distinction between unprocessed, minimally processed, and ultra-processed foods ✦ How ultra-processed foods affect our calorie intake and weight gain ✦ The role of dopamine in reinforcing the consumption of these addictive-like foods ✦ The impact of environmental cues and memories on our craving for ultra-processed foods ✦ The ongoing debate surrounding whether food addiction is a true addiction 🔗 Get full show notes & references 🔗 Sign up for EC’s weekly bonus email 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, writer, and podcaster. Find him on social media. Full Disclaimer --- Send in a voice message: https://podcasters.spotify.com/pod/show/theconsistencyproject/message Support this podcast: https://podcasters.spotify.com/pod/show/theconsistencyproject/support

We’re exploring the science behind various sleep supplements and separating fact from fiction this week. From melatonin to magnesium, we discuss the evidence, dosages, and potential benefits of these supplements. Expect to Learn: ✦ The effectiveness of melatonin in improving sleep quality ✦ The different forms of magnesium and their impact on sleep latency ✦ The potential benefits and limitations of apigenin as a sleep supplement ✦ The role of L-theanine in promoting relaxation and better sleep ✦ The scientific evidence behind glycine and GABA for enhancing sleep quality 🔗 Get full show notes (with references) 🔗 Sign up for EC’s weekly bonus email 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, writer, and podcaster. Find him on social media. Full Disclaimer --- Send in a voice message: https://podcasters.spotify.com/pod/show/theconsistencyproject/message Support this podcast: https://podcasters.spotify.com/pod/show/theconsistencyproject/support

🚨 Sign up for the Jan. Masterclass: Individuals | Coaches 🚨 We’re sharing a recent conversation with Pat Sherwood and Adrian Bozman from the Varied, Not Random podcast this week. Join us as we separate fact from fiction, debunk common misconceptions, and shed light on the importance of personalized approaches to nutrition. Expect to Learn: ✦ The limitations of association studies in determining the effectiveness of supplementation ✦ The concept of Recommended Daily Allowances (RDAs) and their significance ✦ The importance of personalization and context when considering supplementation ✦ How to critically evaluate supplement recommendations and avoid unnecessary expenses ✦ Understanding the historical perspective and robustness of human nutrition before the supplement era 🍌 Get on the Masterclass waitlist 🔗 Sign up for EC’s weekly bonus email 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, writer, and podcaster. Find him on social media. Full Disclaimer --- Send in a voice message: https://podcasters.spotify.com/pod/show/theconsistencyproject/message Support this podcast: https://podcasters.spotify.com/pod/show/theconsistencyproject/support