Fasting vs. Calorie Counting: The Surprising Winner for Long-Term Results

The Consistency Project

#Fitness #Nutrition #OptimizeMe Nutrition #Crossfit Gym #Crossfit Training #CrossFit

32:48

America’s Sweethearts: Dallas Cowboys Cheerleaders is back for its second season! Kay Adams welcomes the women who assemble the squad, Kelli Finglass and Judy Trammell, to the Netflix Sports Club Podcast. They discuss the emotional rollercoaster of putting together the Dallas Cowboys Cheerleaders. Judy and Kelli open up about what it means to embrace flaws in the pursuit of perfection, how they identify that winning combo of stamina and wow factor, and what it’s like to see Thunderstruck go viral. Plus, the duo shares their hopes for the future of DCC beyond the field. Netflix Sports Club Podcast Correspondent Dani Klupenger also stops by to discuss the NBA Finals, basketball’s biggest moments with Michael Jordan and LeBron, and Kevin Durant’s international dominance. Dani and Kay detail the rise of Coco Gauff’s greatness and the most exciting storylines heading into Wimbledon. We want to hear from you! Leave us a voice message at www.speakpipe.com/NetflixSportsClub Find more from the Netflix Sports Club Podcast @NetflixSports on YouTube, TikTok, Instagram, Facebook, and X. You can catch Kay Adams @heykayadams and Dani Klupenger @daniklup on IG and X. Be sure to follow Kelli Finglass and Judy Trammel @kellifinglass and @dcc_judy on IG. Hosted by Kay Adams, the Netflix Sports Club Podcast is an all-access deep dive into the Netflix Sports universe! Each episode, Adams will speak with athletes, coaches, and a rotating cycle of familiar sports correspondents to talk about a recently released Netflix Sports series. The podcast will feature hot takes, deep analysis, games, and intimate conversations. Be sure to watch, listen, and subscribe to the Netflix Sports Club Podcast on YouTube, Spotify, Tudum, or wherever you get your podcasts. New episodes on Fridays every other week.…

about a year ago 24:52

MP3•Episode home

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

📍 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

240 episodes

Fasting vs. Calorie Counting: The Surprising Winner for Long-Term Results

The Consistency Project

25 subscribers

published about a year ago

MP3•Episode home

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

240 episodes

#Fitness #Nutrition #OptimizeMe Nutrition #Crossfit Gym #Crossfit Training #CrossFit

All episodes

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In the Media: 3 Yogurts a Day, the GLP-1 Diet, & “Functional” Foods 28:57

6 days ago28:57

28:57

We're discussing some latest research on gut health, nutrient deficiencies, and the rise of functional foods. You'll gain insights into how yogurt and probiotics might impact your health, as well as the nutritional challenges faced by users of GLP-1 medications. 🔗 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 . Full Disclaimer…

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Why Women Get Swindled: The Ugly Truth About Body Image in the Fitness Industry 41:20

13 days ago41:20

41:20

We're discussing the impact of body image and societal pressures on women within the fitness industry this week with Aram Grigorian . We examine how these factors contribute to unhealthy behaviors and promote misinformation, while emphasizing the importance of cultivating a healthy relationship with food and physical activity. After you listen, you'll simplify your approach to fitness and nutrition by understanding that true health comes from balance and self-acceptance, rather than meeting unrealistic standards. 🔗 Learn more about Aram’s coaching summit 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 . Full Disclaimer…

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The Microplastic Mystery: Are These Tiny Particles Actually Harming You? 19:35

20 days ago19:35

19:35

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1
Five Minute Answers: Vegan Muscle Growth, Food Diversity, Blue Light Glasses, & More 31:00

27 days ago31:00

31:00

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 . Full Disclaimer…

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Why The Viral “Sugar Diet” Isn't As Sweet As It Seems 26:37

5 weeks ago26:37

26:37

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 📍 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…

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Creatine’s Brain Health Promises: A Science-Backed Reality Check 26:06

6 weeks ago26:06

26:06

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. After you listen, you'll understand that while creatine shows some promise, the conclusive effects on brain health remain unclear. 🔗 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, writer , and podcaster. Find him on social media . Full Disclaimer…

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Fasting vs. Calorie Counting: The Surprising Winner for Long-Term Results 24:52

7 weeks ago24:52

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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 📍 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…

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28:35

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 📍 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…

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Protein Supplements Decoded: Are EAAs, BCAAs, & Collagen Worth the Money? 26:37

9 weeks ago26:37

26:37

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Five Minute Answers: Weight Loss Set Points, GLP-1 Success, & Caffeine Limits 21:36

10 weeks ago21:36

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1
10 Lessons from “Ultra-Processed People”: The Science Behind Our Modern Food Crisis 34:15

11 weeks ago34:15

34:15

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 📍 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…

1
The 800 Gram Secret: Why Eating More Could Be Your Weight Loss Breakthrough 32:30

12 weeks ago32:30

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1
5 Food Tracking Mistakes Even Nutrition Experts Make (And How to Fix Them) 25:56

13 weeks ago25:56

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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 📍 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…

1
Why 'Healthy' Food Labels Won't Fix Our Health Crisis 20:15

14 weeks ago20:15

20:15

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1
Five Minute Answers: Iron Supplements, Prunes, Body Fat Testing, & More 29:49

15 weeks ago29:49

29:49

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The Consistency Project

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16 weeks ago46:48

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The Consistency Project

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17 weeks ago19:49

19:49

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The Consistency Project

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18 weeks ago18:57

18:57

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The Consistency Project

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19 weeks ago41:09

41:09

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The Consistency Project

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20 weeks ago22:20

22:20

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The Consistency Project

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The Consistency Project

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The Consistency Project

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23 weeks ago35:14

35:14

We're discussing the complexities of cancer treatment and the misconceptions surrounding it with Dr. Joey Zundell this week. We explore how understanding the unique biological variations of cancer can empower you to make informed decisions about dietary and therapeutic interventions. After you listen, you'll understand the importance of focusing on fundamental health practices—like nutrition and exercise—over quick fixes and fads in cancer care. 🔗 Get full show notes 🔗 Get the new Three Pillars app 🔗 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…

The Consistency Project

1
The 3,500 Calorie Reality: Why Competitive Athletes Need Processed Foods 42:56

24 weeks ago42:56

42:56

We're sharing a conversation EC had recently on the Masters in Motion podcast. In it, they discuss the essential nutritional needs of competitive athletes and the role of processed foods in their diets. You’ll gain insights into balancing whole foods with convenient options to meet your caloric and performance goals. After you listen, you'll understand that nutrition can be simplified to a few key components, making it easier to fuel your body effectively. 🔗 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…

The Consistency Project

1
The Truth About Rest Days: Are You Making These Progress-Killing Mistakes? 21:02

25 weeks ago21:02

21:02

We're discussing the importance of rest days in training and how they can impact your performance. You'll gain insights into determining the right balance between training and recovery and the signs that indicate when you might need more rest. After a listen, you'll understand that finding the optimal approach to rest is essential for achieving your fitness goals and preventing plateaus. 🔗 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…

The Consistency Project

1
Stop Blaming Seed Oils: The Real Factors Behind Rising Colon Cancer Rates 21:27

26 weeks ago21:27

21:27

We're discussing the potential link between seed oils and rising colon cancer rates. We explore the complexities of dietary fats and the importance of focusing on whole, unprocessed foods to improve health outcomes. After you listen, you'll understand that while seed oils are often blamed, the real factors influencing colon cancer risk are more related to overall diet and lifestyle choices. 🔗 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…

The Consistency Project

1
Stop Overcomplicating Your Nutrition in 2025 (Ageless Athlete Replay) 40:28

27 weeks ago40:28

40:28

In this episode, we share EC's recent conversation on the Ageless Athlete podcast about simplifying nutrition and adding more fruits and vegetables to our diets. You'll discover practical strategies for building a balanced, healthy lifestyle — without the pressure of being perfect. Through these insights, you'll develop a sustainable approach to nutrition that naturally fits your daily life. 🔗 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…

The Consistency Project

1
on Fueling Your Workouts: Do You Really Need Special Nutrition? 23:27

28 weeks ago23:27

23:27

Today we explore key strategies for fueling your workouts effectively. You'll learn when and how to optimize your nutrition for health and performance — whether you're doing CrossFit or training for more intense endeavors. These principles will help you build balanced eating habits and improve the results you get from your time in the gym. 🔗 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…

The Consistency Project

1
on Eating More to Lose Weight: Fact or Fiction? 26:46

29 weeks ago26:46

26:46

We're unpacking common misconceptions about calories, metabolism, and weight loss this week. You’ll gain insights into how to sustainably cut calories without falling for diet myths, and you'll discover practical strategies to achieve your health goals. By understanding these concepts, you'll cultivate a balanced approach to nutrition that leads to lasting results. 🔗 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…

The Consistency Project

1
on ‘Good Energy’ & the Overcomplication of Wellness 27:49

30 weeks ago27:49