The Consistency Project

We're talking with Dr Nick Tiller about how to spot wellness grifters—ever wondered why the industry keeps selling you junk? We unpack the red flags, logical fallacies, and absurd products flooding the market so you will learn to protect yourself, make smarter health choices, and avoid costly scams. 🔗 Read The Health & Wellness Lie GET STARTED WITH THE THREE PILLARS METHOD · Read A Good Nutrition Book · DIY with the app · 10-Week Accelerator with EC · Apply for 1:1 Coaching · Coaches 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 📍 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 . Full Disclaimer

We answer your questions about training while in a calorie deficit, safe produce washing techniques, and the realistic benefits of niche nutrition products. We also discuss the role of functional nutrition during serious illness and evaluate the usefulness of vibration plates. 🔗 Get full show notes GET STARTED WITH THE THREE PILLARS METHOD · Read A Good Nutrition Book · DIY with the app · 10-Week Accelerator with EC · Apply for 1:1 Coaching · Coaches 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 📍 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 . Full Disclaimer

A viral clip claims "calories in, calories out" is false because your metabolism drops to match any deficit you create. We walk through the clip piece by piece, covering what it gets right about metabolic adaptation, where its insulin argument falls apart, and why yo-yo dieting doesn't prove a damaged metabolism. 🔗 Get full show notes GET STARTED WITH THE THREE PILLARS METHOD · Read A Good Nutrition Book · DIY with the app · 10-Week Accelerator with EC · Apply for 1:1 Coaching · Coaches 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 📍 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, kids' book writer , and podcaster. Find him on social media . Full Disclaimer

We’re discussing the updated 2026 ASH guidelines that raise the ferritin cutoff for iron deficiency and how this impacts diagnosis and treatment. We also cover practical steps for testing, supplementation, and lifestyle adjustments. 🔗 Get full show notes GET STARTED WITH THE THREE PILLARS METHOD · Read A Good Nutrition Book · DIY with the app · 10-Week Accelerator with EC · Apply for 1:1 Coaching · Coaches 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 📍 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 . Full Disclaimer

We discuss how EC moved from chasing countless diet trends to building a sustainable, evidence‑based approach to nutrition, and we celebrate the release of A Good Nutrition Book . GET STARTED WITH THE THREE PILLARS METHOD · 10-Week Accelerator with EC (Jan ‘27) · Coaches Masterclass (Jan ‘27) · ⁠Read A Good Nutrition Book 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 . Full Disclaimer

We’re discussing the health claims and limitations surrounding sauna use, especially regarding cardiovascular and brain health. 🔗 Get full show notes GET STARTED WITH THE THREE PILLARS METHOD · Read A Good Nutrition Book · DIY with the app · 10-Week Accelerator with EC · Apply for 1:1 Coaching · Coaches 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 📍 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 . Full Disclaimer

In anticipation of EC’s new book ( more info here ), we’re highlighting three nutrition books worth your time. We’re talking about Alan Aragon’s “Flexible Dieting,” Chris van Tulleken’s “Ultra Processed People,” and Julia Belluz and Kevin Hall’s “Food Intelligence”. GET STARTED WITH THE THREE PILLARS METHOD · Read A Good Nutrition Book · DIY with the app · 10-Week Accelerator with EC · Apply for 1:1 Coaching · Coaches 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 📍 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 . Full Disclaimer

We're exploring 5 common gut‑health claims circulating on social media and separating the half‑truths from the myths. We also discuss evidence‑based habits that genuinely support a healthy digestive system. 🔗 Get full show notes GET STARTED WITH THE THREE PILLARS METHOD · Read A Good Nutrition Book · DIY with the app · 10-Week Accelerator with EC · Apply for 1:1 Coaching · Coaches 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 📍 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 . Full Disclaimer

We explore the different strategies for building muscle—recomp, main‑gaining, and bulking—and how they fit various goals and body types. We also break down how to set calorie targets for these approaches and why a conservative deficit can still support muscle growth. 🔗 Get full show notes GET STARTED WITH THE THREE PILLARS METHOD · Read A Good Nutrition Book · DIY with the app · 10-Week Accelerator with EC · Apply for 1:1 Coaching · Coaches 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 📍 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 . Full Disclaimer

We’re examining how cardiovascular disease risk can be understood and managed through everyday health choices and key medical tests. 🔗 Get full show notes GET STARTED WITH THE THREE PILLARS METHOD · Read A Good Nutrition Book · DIY with the app · 10-Week Accelerator with EC · Apply for 1:1 Coaching · Coaches 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 📍 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 . Full Disclaimer

We're exploring the transformative journey of becoming a healthy eater with Adam Bornstein, author of You Can’t Screw This Up . You’ll gain insights into the mental shifts necessary for sustainable nutrition and learn practical strategies to cultivate a healthier self-image. GET STARTED WITH THE THREE PILLARS METHOD · Read A Good Nutrition Book · DIY with the app · 10-Week Accelerator with EC · Apply for 1:1 Coaching · Coaches 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 📍 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 . Full Disclaimer

We're discussing how to maintain health and vitality as we age, focusing on practical habits for strength, movement, sleep, nutrition, social connection, and regular health checks. 🔗 Get full show notes GET STARTED WITH THE THREE PILLARS METHOD · DIY with the app · 10-Week Accelerator with EC · Apply for 1:1 Coaching · Coaches 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 📍 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 . Full Disclaimer

We explore whether training should be aligned with the menstrual cycle, examine the evidence behind cycle‑based workout recommendations, and talk about why consistent exercise matters more than trying to time every session perfectly. 🔗 Get full show notes GET STARTED WITH THE THREE PILLARS METHOD · DIY with the app · 10-Week Accelerator with EC · Apply for 1:1 Coaching · Coaches 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 📍 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 . Full Disclaimer

We’re exploring the reality behind GLP‑1 drugs, highlighting why they’re not the magic bullet many expect. We also revisit a topic we first talked about years ago, the reality that every decision we make in nutrition comes with trade-offs. 🔗 Get full show notes GET STARTED WITH THE THREE PILLARS METHOD · DIY with the app · 10-Week Accelerator with EC · Apply for 1:1 Coaching · Coaches 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 📍 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 . Full Disclaimer

We explore how vitamin D research and guidelines have evolved since the pandemic (when we last talked about them), and discuss what the latest evidence means for everyday supplementation. 🔗 Get full show notes GET STARTED WITH THE THREE PILLARS METHOD · DIY with the app · 10-Week Accelerator with EC · Apply for 1:1 Coaching · Coaches 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 📍 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 . Full Disclaimer

We’re answering five listener questions about how simple adjustments to nutrition, calorie tracking, and mindset can dramatically improve health and performance. We also dive into postpartum calorie needs, the impact of enjoying whole foods, and the role of energy drinks in muscle growth. 🔗 Get full show notes 📧 Get on EC’s email list GET START WITH THE THREE PILLARS METHOD · DIY with the app · 10-Week Accelerator with EC · Apply for 1:1 Coaching · Coaches 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 📍 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 . Full Disclaimer

We’re talking about how menopause‑related weight gain is often misunderstood, emphasizing that age‑related activity decline—not hormones alone—is the main driver. We also discuss the limits of hormone therapy and practical nutrition strategies for this life stage. 🔗 Get full show notes GET START WITH THE THREE PILLARS METHOD · DIY with the app · 10-Week Accelerator with EC · Apply for 1:1 Coaching · Coaches 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 📍 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 . Full Disclaimer

We explore how to fuel endurance activities effectively, covering carbohydrate strategies, timing, and practical considerations for events of different lengths. We also discuss how protein intake and body composition influence performance and weight‑loss goals. 🔗 Get full show notes GET START WITH THE THREE PILLARS METHOD · DIY with the app · 10-Week Accelerator with EC · Apply for 1:1 Coaching · Coaches 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 📍 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 . Full Disclaimer

We’re exploring the role of beta‑alanine in athletic performance and why its benefits often amount to only marginal gains. We also discuss how belief, placebo effects, and the context of elite versus recreational athletes shape supplement decisions. 🔗 Get full show notes GET START WITH THE THREE PILLARS METHOD · DIY with the app · 10-Week Accelerator with EC · Apply for 1:1 Coaching · Coaches 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 📍 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 . Full Disclaimer

Dr. Allan Bacon joins us this week to explore practical strategies that will help you boost strength, avoid common fitness misconceptions (and wasted money), and optimize your training so you’ll see faster gains and fewer injuries. 🔗 Check out Dr. Allan Bacon on Instagram or download his free Lifestyle Nutrition Guide . GET START WITH THE THREE PILLARS METHOD · DIY with the app · 10-Week Accelerator with EC · Apply for 1:1 Coaching · Coaches 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 📍 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 . Full Disclaimer