Talking Nutrition: Recent Episodes
Johan Vesters
Welcome to the Talking Nutrition podcast, where every week we dive deep into relevant nutrition, fitness, mindset, and health-related topics. Hosted by Johan Vesters, brought to you by Odyssey Coaching Systems.
Most women panic the second the scale pauses — and that panic is the real reason progress stalls. In today’s episode, we break down what’s actually happening when your weight stays the same for 7–10 days… and why that’s not a plateau.
I walk you through the exact framework I teach my clients:
Inside this episode:
- Why a 7–10 day “pause” on the scale is normal (and not proof you messed up)
- The 10-second adherence audit that reveals your real leaks
- How small, forgettable choices derail fat loss more than you think
- Why weekends erase more progress than weekdays ever do
- The psychology spiral that actually creates plateaus
- How the women who lose 10–20% of their body weight think during slow weeks
- The #1 lesson every successful client learns: delayed gratification
We also cover why fat loss is never linear, how stress/sleep/water mask real progress, and what to do when the scale pauses so you don’t sabotage yourself.
You’ll walk away with:
- A calmer, more objective way to measure progress
- A simple plan to fix the small leaks that slow you down
- A mindset that keeps you consistent long enough to see real results
If you’ve ever stepped on the scale, felt discouraged, and wanted to throw the whole day away — this episode is the antidote.
Fat loss rewards patience, not panic.
Let’s zoom out, fix what matters, and keep going.
👉 DM me "QUIZ" on Instagram (@johanvesters_ocs) to get help figuring out exactly what your body needs right now - I’ll send you my free Metabolism & Lifestyle Quiz!
Free gift for our listeners! Download the '5-Minute Meal Plan' Video Training to learn exactly what, how much, when, and how often to eat for your goals: https://bit.ly/4foeWmX
If you’ve been dieting for years - eating less, training more, and still not seeing results - this episode is your reality check. Your body isn’t broken. It’s burnt out.
In this episode, I break down why fat loss stalls when you’re under-fueled - and how eating more can actually help you lose weight again (the right way). And if you’ve ever thought “my body just won’t respond anymore,” this one’s for you.
You’ll learn:
- Why chronic dieting slows your metabolism
- How to rebuild your body’s trust before you diet again
- The full breakdown of my OCS Process — the exact 3-phase system my clients use to lose 10–20% in weight and keep it off
- Real client stories (including how one client went from 1000 calories to 2400 while losing fat!)
👉 DM me "COACH" on Instagram (@johanvesters_ocs) if you’re ready to rebuild your metabolism and lose 10–20% of your body weight without burning out or regaining it.
Free gift for our listeners! Download the '5-Minute Meal Plan' Video Training to learn exactly what, how much, when, and how often to eat for your goals: https://bit.ly/4foeWmX
In this episode of Talking Nutrition, Johan is joined by functional health practitioner Brandi Bradley. You'll learn about Brandi's personal journey with Autoimmune Disease (Hashimotos), Thyroid health, women's health, functional testing, and how to find the true root cause of your health issues. Johan and Brandi also discuss gut health, the role of the liver, hormonal birth control, nervous sytem regulation, and much more.
Enjoy this week's episode, and make sure to follow Brandi on Instagram at: https://www.instagram.com/betterwithcoachb/
Free gift for our listeners! Download the '5-Minute Meal Plan' Video Training to learn exactly what, how much, when, and how often to eat for your goals: https://bit.ly/4foeWmX
In this episode of Talking Nutrition, Johan is joined by functional health practitioner and educator Nick Tognietti.
You'll learn about 'The Seven Pillars of Disease Reversal, Prevention, and Longevity', and how these pillars are the very foundation of a long, healthy, happy life.
Johan and Nick dive into Nick's personal health journey and how he reversed his own kidney issues, how this ultimately led him to start his own practice, how to take full responsibility for your own health, and much more.
Enjoy this week's episode, and make sure to follow Nick on Instagram at https://www.instagram.com/lifestyle_of_eden/
You can also listen to his podcast 'Lifestyle of Eden' on Spotify.
Free gift for our listeners! Download the '5-Minute Meal Plan' Video Training to learn exactly what, how much, when, and how often to eat for your goals: https://bit.ly/4foeWmX
In this episode of Talking Nutrition, Johan is joined by Angelina Bradley, mom of two and fitness coach.
You'll learn about her personal journey, from losing a pregnancy to finding strength in fitness, how to overcome life's challenges, and how reaching your health and fitness goals as a busy mom isn't just possible but necessary.
Johan and Angelina also discuss the importance of community and support, balancing social life (and alcohol) with health, body recomposition, becoming a healthy role model for your kids, and why eating MORE might just be what you need right now to get unstuck.
Follow Angelina on Instagram:
https://www.instagram.com/theangelinabradley/
Free gift for our listeners! Download the '5-Minute Meal Plan' Video Training to learn exactly what, how much, when, and how often to eat for your goals: https://bit.ly/4foeWmX
In this episode of Talking Nutrition, Johan is joined by his coach, Larry Wilson. You'll learn about creating an environment for your body that drives results, the seven pillars of disease reversal, prevention, and longevity, the role of community, stress management, and much more. Listen and discover how small changes can make a massive impact on your health, physique, and well-being.
Follow Larry on Instagram:
https://www.instagram.com/liftingwith.larry_scoobyhealth/
Free gift for our listeners! Download the '5-Minute Meal Plan' Video Training to learn exactly what, how much, when, and how often to eat for your goals: https://bit.ly/4foeWmX
In this episode of "Talking Nutrition," you'll learn about the most foundational part of everything health and fitness; what's on your plate. Johan discusses his personal journey going from confused, unfit, and 30 kilos overweight, to losing the weight and keeping it off, and how you can get free access to the exact steps his clients take to lose up to 20% in weight and measurements.
If you keep trying to lose the same 5-10kgs, but every holiday season you gain it all back. If you're overwhelmed by all the noise, misinformation, and conflicting diet camps on social media - and you want to KNOW what and how much to eat. If you're ready to swap night binging and self-sabotage for waking up feeling confident in your body.
And if you're tired of food, numbers, and tracking taking over your life, and want to FINALLY see some damn results...
... then download your free '5-Minute Meal Plan' video training here: https://bit.ly/4foeWmX !
You can also DM Johan on IG with any follow-up questions! - https://www.instagram.com/johanvesters_ocs/
Free gift for our listeners! Download the '5-Minute Meal Plan' Video Training to learn exactly what, how much, when, and how often to eat for your goals: https://bit.ly/4foeWmX
In this episode of Talking Nutrition, Johan is joined by coach, educator, bodybuilder, and gym owner Aaron Straker to talk about the reality of building muscle. You'll learn how much muscle to can realistically expect to gain (without PEDs), how social media skews many people's expectations of what's achievable, and what to look out for if you're trying to pack on lean tissue. Aaron also shares his personal experience with TRT and enhanced bodybuilding, the pros and cons, and his exit strategy once he's done competing. Lastly, you'll learn why fast muscle gain shouldn't be the goal, why lab work is essential for monitoring your long-term health, misinformation and common myths to watch out for, and more. Enjoy the episode!
More from Aaron:
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https://www.instagram.com/aaron_straker/
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https://www.instagram.com/eat.train.prosper/
Free gift for our listeners! Download the '5-Minute Meal Plan' Video Training to learn exactly what, how much, when, and how often to eat for your goals: https://bit.ly/4foeWmX
In this episode of Talking Nutrition, Johan is joined by Tara Nicole to talk about her pregnancy journey, the challenges that come with it, and the changes she's made food and fitness-wise to support a healthy pregnancy. You'll learn how she began prepping her body way ahead of time, about the mindset shifts she's experienced these past months, the healthy habits she relies on, what she thinks about 'eating for two', how to find credible sources to learn from, and much more.
Enjoy this conversation, and make sure to follow Tara on Instagram at:
https://www.instagram.com/trainwithtee/
Free gift for our listeners! Download the '5-Minute Meal Plan' Video Training to learn exactly what, how much, when, and how often to eat for your goals: https://bit.ly/4foeWmX
In this episode of Talking Nutrition, Johan helps you reflect on Q1 and set the tone for Q2 of 2025. You'll learn about OCS's 12-week course and group coaching program, THE ODYSSEY, and how this may just be your sign to make a change for good, finally. Johan discusses the issue with most diets, meal plans, and fat loss programs/challenges, and that the problem isn't you, but the approach, and breaks down the exact course curriculum for what may just be your Q2 roadmap to success, if you're ready to take action.
The next cohort of THE ODYSSEY is about to kick off on April 7th! Click here for a full breakdown of the program: https://bit.ly/4jbgOQE
Please keep in mind that there will not be a Q3 cohort and that you'll have to wait another half if you miss your chance to join this upcoming cohort!
Free gift for our listeners! Download the '5-Minute Meal Plan' Video Training to learn exactly what, how much, when, and how often to eat for your goals: https://bit.ly/4foeWmX
In this episode, Johan is joined by Allie Saez to dive into gut health. You'll learn how stress impacts digestion, about common symptoms to look out for, how nutrition and lifestyle change can help improve digestion and heal your gut, the 5R gut protocol, food sensitivities, why it's always better to reach out to an expert for help, rather than following random advice on social media - and more. Johan and Allie discuss practical tips for maintaining a healthy gut, and discuss why individualization is so important when it comes to digestive issues like IBS, SIBO, and intestinal permeability.
Follow Allie at:
https://www.instagram.com/allie_saez/
Free gift for our listeners! Download the '5-Minute Meal Plan' Video Training to learn exactly what, how much, when, and how often to eat for your goals: https://bit.ly/4foeWmX
In this episode of Talking Nutrition, Johan discusses the common misconceptions around metabolism, particularly the belief that it slows down with age. You'll learn how lifestyle factors, such as muscle mass and dietary habits, play a key role in metabolic health, about the importance of not dieting year-round, the benefits of building muscle, and how you can support your metabolism through training, lifestyle changes, stress management, and nutrition.
Want to get coaching advice from Johan (100% on the house), and learn what YOU can do to support your metabolism the best way possible? Fill out the Lifestyle & Metabolism Quiz here: https://bit.ly/408H4oe
You can also message Johan on IG here: https://www.instagram.com/johanvesters_ocs/
Study mentioned: https://pmc.ncbi.nlm.nih.gov/articles/PMC8370708/
Free gift for our listeners! Download the '5-Minute Meal Plan' Video Training to learn exactly what, how much, when, and how often to eat for your goals: https://bit.ly/4foeWmX
In this episode of Talking Nutrition, Johan is joined by Ronja Jacobsson to talk about her journey with Multiple Sclerosis (MS). You'll learn about common misconceptions about MS and the challenges of this central nervous system autoimmune condition, how Ronja is still able to keep her mindset, health, and fitness in a great place, and how you can overcome virtually any challenge by focusing on what's within your control. Even something like MS doesn't have to define you - especially when you're stubborn about your health ;)
Follow Ronja at:https://www.instagram.com/ronjaronjis/
https://www.coachronja.com/
If you'd like more coaching advice based on where YOU are currently at habit, routine, and goal-wise, you can fill out the free metabolism quiz here: https://bit.ly/408H4oe. After filling in the quiz, Johan will email you a personal video with the exact steps to follow for the next 30-90 days!
Free gift for our listeners! Download the '5-Minute Meal Plan' Video Training to learn exactly what, how much, when, and how often to eat for your goals: https://bit.ly/4foeWmX
In this episode, Johan discusses the upcoming Momentum March Challenge, emphasizing the importance of focusing on doing the work (which is within your control) rather than the outcome (what's outside of your control). You'll learn why it's so key to work on building sustainable habits, the reality of long-term fat loss and maintenance, and what's wrong with many fitness challenges; rewarding quick results and losing the most weight in just a few weeks.
This is why the Momentum March Challenge is back; to help you with the things that'll actually reap long-term results, long after the 21 days together with Johan and the OCS community.
Want to join Momentum March? Click here to learn more: https://bit.ly/3ETbnXO
Free gift for our listeners! Download the '5-Minute Meal Plan' Video Training to learn exactly what, how much, when, and how often to eat for your goals: https://bit.ly/4foeWmX
In this episode of Talking Nutrition, Johan is joined by Greg Sutton to address a big online discussion around 'blood sugar spiking' foods, and whether meticulously trying to manage your blood sugars is worth your time and effort.
You'll learn about the common misconceptions around sugar, why metabolic health is an important factor when it comes to blood sugar, and how weight management plays a key role here, especially for those who are (pre) diabetic.
Most importantly, you'll understand that when taking an evidence-based approach to nutrition and fitness - even though it can sometimes feel confusing - there are always some (very) basic steps and habits you can practice to optimize your long-term health!
Follow Greg at:https://www.instagram.com/coach.greg.sut/
https://evolvetoexcel.com/
If you'd like more coaching advice based on where YOU are currently at habit, routine, and goal-wise, you can fill out the free metabolism quiz here: https://bit.ly/408H4oe. After filling in the quiz, Johan will email you a personal video with the exact steps to follow for the next 30-90 days!
Free gift for our listeners! Download the '5-Minute Meal Plan' Video Training to learn exactly what, how much, when, and how often to eat for your goals: https://bit.ly/4foeWmX
In this episode of Talking Nutrition, Johan discusses the structure of the 'The Odyssey' course and group coaching program and his clients' progress during the first 6 weeks of 2025. You'll learn about the exact steps to follow at the start of your journey, and how you can make a change today if you've been struggling to lose fat or build muscle so far this year. From your initial metrics and food diary, to figuring out your macros and next steps, this podcast should help you get a better idea of how to break that try/fail cycle most New Year's Resolutions unfortunately have to go through before seeing lasting results.
If you'd like more coaching advice based on where YOU are currently at habit, routine, and goal-wise, you can fill out the free metabolism quiz here: https://bit.ly/408H4oe. After filling in the quiz, Johan will email you a personal video with the exact steps to follow for the next 30-90 days!
Free gift for our listeners! Download the '5-Minute Meal Plan' Video Training to learn exactly what, how much, when, and how often to eat for your goals: https://bit.ly/4foeWmX
In this episode of Talking Nutrition, Johan is joined by Tim Rudi Veiteberg to explore mindset and personal development. Tim shares his personal challenges and life lessons, how this ultimately led to finding his passion for helping others, and how you can control your thoughts to overcome any obstacle. You'll learn about the growth mindset, mindfulness, self-awareness, self-limiting beliefs, gratitude, 'bounce back time', and much more!
More from Tim Rudi and Heart Mentality:
- Instagram: https://www.instagram.com/timrudi/
- Website: https://www.timrudi.no/
- Heart Mentality Podcast: https://open.spotify.com/show/1MYg4AIcHrhLfQntNGAxOM?si=uBieE3elQ4yAvmZNDoHS0A
Free gift for our listeners! Download the '5-Minute Meal Plan' Video Training to learn exactly what, how much, when, and how often to eat for your goals: https://bit.ly/4foeWmX
Do you HAVE to track your food in an app like Cronometer, or can you get results by simply following your natural hunger and satiety cues?
In this episode of Talking Nutrition, Johan discusses the debate between tracking macros and intuitive eating, the importance of tracking as a tool to reach your goals, and how intuitive eating can a great approach for long term maintenance of your already achieved results.
Message @johanvesters_ocs on Instagram for ANY questions, or request a topic for the podcast here: https://www.instagram.com/johanvesters_ocs/
Free gift for our listeners! Download the '5-Minute Meal Plan' Video Training to learn exactly what, how much, when, and how often to eat for your goals: https://bit.ly/4foeWmX
In this episode of Talking Nutrition, Johan shares the exact changes he's made to lose about 0.5kg per week so far in 2025, the basics of nutrition for effective fat loss, and how nutrition is nuanced and should be individualized.
If you're currently after a fat loss goal, this episode will give you a good idea of the main things to focus on. However, the changes you'll want to make may differ. That's why it's probably best to shoot Johan a quick message, to make sure that what you're currently doing is the right approach for you (info below).
Message @johanvesters_ocs on Instagram for ANY questions, or request a topic for the podcast here: https://www.instagram.com/johanvesters_ocs/
Free gift for our listeners! Download the '5-Minute Meal Plan' Video Training to learn exactly what, how much, when, and how often to eat for your goals: https://bit.ly/4foeWmX
In this episode of Talking Nutrition, you'll learn a sustainable and effective, year-long approach to fat loss, muscle gain, and maintaining results. If you’ve ever felt stuck, having to repeatedly restart the same New Year's Resolution without seeing lasting change - and you finally want to make 2025 the year you DO reach your goals and maintain your results - this episode is for you. Johan discusses why maintenance phases are crucial, reverse dieting, how long your different phases should last, how to put together your plan for the new year, and much more.
Join THE ODYSSEY (first cohort starting January 6th):https://bit.ly/4hTyC2N
Schedule your complementary call with Johan here:
https://bit.ly/48XlLZ2
Free gift for our listeners! Download the '5-Minute Meal Plan' Video Training to learn exactly what, how much, when, and how often to eat for your goals: https://bit.ly/4foeWmX
Social media is full of flashy ‘holiday hacks’, ‘low calorie’ or ‘healthier’ versions of your favorite thanksgiving/xmas foods, and tactics to ‘avoid’ holiday weight gain. That’s not to say you shouldn’t try new things either. By any means, if this time of the year is a tricky one for you, go for it!
But, real talk; shouldn’t we be working on including these kinda special scenarios where nutrition WILL be different and more flexible year-round?
It's time to stop acting as if what you do over the course of a handful of days completely ‘ruins’ everything else you do for your health and fitness the other 350-or-so days of the year.
In this Talking Nutrition episode, you'll learn why The Holidays aren't the actual problem, how to zoom out and address the big picture, and what to do during The Holiday season. So you can enjoy stress and guilt-free, while setting yourself up for success in 2025.
THE ODYSSEY is now open for enrolment!
To learn more: https://bit.ly/4hTyC2N
Free gift for our listeners! Download the '5-Minute Meal Plan' Video Training to learn exactly what, how much, when, and how often to eat for your goals: https://bit.ly/4foeWmX
In this episode of Talking Nutrition, you'll learn how to navigate special scenarios like holidays, vacations, and other social events, the exact framework we teach our clients in The Odyssey (click to learn more), and how to keep a flexible mindset around nutrition and fitness. It's not about avoiding social settings, or finding the next 'hack' to save calories - it's about learning how to live healthy while including social settings, without having to restrict yourself all of the time.
'THE ODYSSEY' 12-week course and group coaching program is finally here! Learn more: https://bit.ly/4hTyC2N
Free gift for our listeners! Download the '5-Minute Meal Plan' Video Training to learn exactly what, how much, when, and how often to eat for your goals: https://bit.ly/4foeWmX
In this replay of guest episode (#45) of Talking Nutrition, Johan and Kristine are joined by Sam Miller - functional health coach and mentor, creator of Metabolism School, and author of Metabolism Made Simple. You'll learn how the metabolism works, the truth about a slow/fast metabolism, how stress and lifestyle factors affect the metabolism, the 'calories vs hormones' debate, and much more.
More from Sam:Book: https://metabolismmadesimple.com/
Instagram: https://www.instagram.com/sammillerscience/
Website: https://sammillerscience.com/
Free gift for our listeners! Download the '5-Minute Meal Plan' Video Training to learn exactly what, how much, when, and how often to eat for your goals: https://bit.ly/4foeWmX
In this episode of Talk Nutrition, Johan discusses the importance of planning ahead for a busy week, emphasizing that failing to plan means planning to fail. You'll learn why creating systems and routines to manage time effectively is key - especially if your schedule is PACKED - and how to check in with yourself on a weekly to practice self-reflection and come up with ways to save yourself time and effort down the road.
Free gift for our listeners! Download the '5-Minute Meal Plan' Video Training to learn exactly what, how much, when, and how often to eat for your goals: https://bit.ly/4foeWmX
'THE ODYSSEY' 12-week course and group coaching program is finally here! Learn more: https://bit.ly/4hTyC2N
In this episode, Johan and Linn answer five questions related to fat loss, key habits for fat loss phases, calories and macros, cardio and weight training, their own nutrition and goals, and more.
Want to submit a question for a future Q&A episode?https://www.facebook.com/groups/ocscommunity
Questions answered:
- When you go into a calorie deficit, how many times should you do that per year?
- If you only check for one macro and calories, is it better to track fats, carbs, or protein?
- Cardio or weights, which is better?
- What are the main things to focus on in a calorie deficit?
- How do you (the coaches) structure your own nutrition and goals for the year?
Free gift for our listeners! Download the '5-Minute Meal Plan' Video Training to learn exactly what, how much, when, and how often to eat for your goals: https://bit.ly/4foeWmX
In this episode of Talking Nutrition, Johan breaks down the foundation of all things nutrition for you: what's on your plate. You'll learn about The Odyssey Way of healthy eating, how to build meals, how often to eat daily, the truth about processed foods, the importance of moderation, and more.
To get the most out of this episode and get the actual shopping lists and meal-building steps everyone at OCS is taught to follow, grab the free download that comes with this podcast (link below).
Grab your free Shopping Lists & Perfect Plate download here:https://checkout.odysseycoachingsystems.co/download-healthy-meals
'THE ODYSSEY' 12-week course and group coaching program is finally here! Learn more: https://bit.ly/4hTyC2N
Free gift for our listeners! Download the '5-Minute Meal Plan' Video Training to learn exactly what, how much, when, and how often to eat for your goals: https://bit.ly/4foeWmX
'THE ODYSSEY' 12-week course and group coaching program is finally here! Learn more: https://bit.ly/4hTyC2N
In this episode of Talking Nutrition, we sit down with OCS clients Samantha and Eirik to explore their inspiring journeys from being stuck with their health and fitness, to losing 10-15kg (22-33lbs) and keeping it off long-term. They share their past struggles with fad diets, their search for the right approach that works for them, how they finally reached their goals, and more.
If there’s one thing I can tell you, is that whatever you’re currently struggling with, we’ve had clients who dealt with and overcame those same exact struggles… all WHILE being busy, dealing with everyday stressors, and after almost giving up because they didn’t believe they could do it.
Want results like this? Join 'THE ODYSSEY' Waitlist now: https://bit.ly/4hTyC2N
Free gift for our listeners! Download the '5-Minute Meal Plan' Video Training to learn exactly what, how much, when, and how often to eat for your goals: https://bit.ly/4foeWmX
In this episode of Talking Nutrition, Johan is joined by Greg Sutton from Evolve to Excel to discuss the Stages of Change, and how lasting behavior change doesn't just come down to 'taking action'. You'll learn about the 5 different stages - pre-contemplation, contemplation, preparation, action, and maintenance - and how understanding this theory gives you a clearer insight into where you're at when it comes to behavior change. At the end of the day, your true transformation doesn't lie in a specific meal plan or workout routine - but in the inner work you do to master your mindset, beliefs, and identity. And understanding the Stages of Change, can help guide you through that journey.
Timestamps:0:00 - Introduction - Stages of change
9:51 - Stage 1 - Precontemplation
17:48 - Stage 2 - Contemplation
20:05 - Stage 3 - Preparation
23:08 - Stage 4 - Action
31:14 - Stage 5 - Maintenance
34:15 - How to move through the different Stages of Change
39:00 - Why mindset work is KEY
44:44 - Outro - Where to find Greg
Follow Greg at:https://www.instagram.com/coach.greg.sut/
Free gift for our listeners! Download the '5-Minute Meal Plan' Video Training to learn exactly what, how much, when, and how often to eat for your goals: https://bit.ly/4foeWmX
In this episode of Talking Nutrition, Johan shares his personal 30kg weight loss journey that transformed his body, health, and mindset. This ultimately led to the creation of Odyssey Coaching Systems and the soon-available 12-week nutrition and self-development course and group coaching program, 'The Odyssey.'
You'll learn about the mistakes he first made before successfully losing the weight and keeping it off, how the same misconceptions around nutrition and fitness are still around, how the real answer lies in the basics done consistently, and more. 'THE ODYSSEY' 12-week course and group coaching program is finally here! Learn more: https://bit.ly/4hTyC2N
Free gift for our listeners! Download the '5-Minute Meal Plan' Video Training to learn exactly what, how much, when, and how often to eat for your goals: https://bit.ly/4foeWmX
In this episode of Talking Nutrition, Johan is joined by Mike Kesthely. Mike is a firefighter paramedic and a functional health, performance, and nutrition coach. You'll learn about the challenges of shift work, the effects on health, circadian rhythm, and longevity, and how to optimize your health while working irregular hours. Mike and Johan also discuss the effects of sleep deprivation on insulin sensitivity and testosterone levels in both men and women, basic habits and practices that can help mitigate the damage, and the truth about supplements that supposedly 'boost' your testosterone. And lastly, you'll learn why blood work and checking your hormones as a preventative health measure is key for long-term health, and who would be a proper candidate for testosterone replacement therapy (TRT).
Timestamps:0:00 Introduction - Challenges of shift work
10:42 Circadian rhythm, sunlight, and vitamin D
14:21 Cancer and longevity risks of sleep deprivation
20:01 Training and nutrition for shift workers
38:07 Lab work and Testosterone levels in men and women
58:00 What actually promotes healthy Testosterone levels?
1:07:33 Who would be a PROPER candidate for TRT?
1:12:08 Where to find Mike
Follow Mike at:https://www.instagram.com/mikeprime50/
Free gift for our listeners! Download the '5-Minute Meal Plan' Video Training to learn exactly what, how much, when, and how often to eat for your goals: https://bit.ly/4foeWmX
In this episode of Talking Nutrition, Johan shares a detailed update on his personal fitness goals and results over the past 12 months. You'll learn the exact steps taken throughout fat loss, reverse diet, maintenance, and muscle gain phases, how Johan lost fat and gained muscle (even during his cut), training splits, the importance of tracking macros and accountability through coaching, and much more.
✉️ Message Johan:https://www.instagram.com/johanvesters_ocs/
👥 Join our free Facebook community:https://www.facebook.com/groups/ocscommunity
Free gift for our listeners! Download the '5-Minute Meal Plan' Video Training to learn exactly what, how much, when, and how often to eat for your goals: https://bit.ly/4foeWmX
In this episode, Johan Vesters discusses the concept of reverse dieting, emphasizing its importance in transitioning from a fat loss phase to maintenance. He explains the physiological changes that occur during dieting, the necessity of increasing caloric intake, and the psychological aspects of managing weight fluctuations. Johan advocates for tracking food intake and working with a coach to navigate the reverse dieting process effectively, highlighting that patience and adherence to healthy eating habits are crucial for long-term success.
Message Johan:https://www.instagram.com/johanvesters_ocs/
Join our free Facebook community:https://www.facebook.com/groups/ocscommunity
Free gift for our listeners! Download the '5-Minute Meal Plan' Video Training to learn exactly what, how much, when, and how often to eat for your goals: https://bit.ly/4foeWmX
In this Q&A episode, you get a look behind the scenes of a challenge we hosted inside of our online fitness community. In this challenge, participants got active, worked on their mindset, ate healthy, and submitted questions related to our topic-of-the-week live trainings. In this recording, you'll learn about all things MINDSET.
Want to join us next time? Get free access to our group below!
👉 https://www.facebook.com/groups/ocscommunity
Free gift for our listeners! Download the '5-Minute Meal Plan' Video Training to learn exactly what, how much, when, and how often to eat for your goals: https://bit.ly/4foeWmX
In this episode, Johan Vesters discusses the importance of preparing for the holiday season by building healthy habits and practicing moderation. He emphasizes that the holidays should not lead to significant weight gain and encourages listeners to focus on flexible dieting and periodization in their nutrition. With three months left in the year, Johan advocates for taking actionable steps now to ensure a healthier approach to the holidays and beyond, rather than waiting until January to start making changes.
Message Johan:https://www.instagram.com/johanvesters_ocs/
Join our free Facebook community:https://www.facebook.com/groups/ocscommunity
Free gift for our listeners! Download the '5-Minute Meal Plan' Video Training to learn exactly what, how much, when, and how often to eat for your goals: https://bit.ly/4foeWmX
In this Q&A episode, you get a look behind the scenes of a challenge we hosted inside of our online fitness community. In this challenge, participants got active, worked on their mindset, ate healthy, and submitted questions related to our topic-of-the-week live trainings. In this recording, you'll learn about all things MINDSET.
Want to join us next time? Get free access to our group below!
👉 https://www.facebook.com/groups/ocscommunity
More from Talking Nutrition and Odyssey Coaching Systems 👇🏼
Follow @johanvesters_ocs on Instagram - https://www.instagram.com/johanvesters_ocs/
Read the blog - https://odysseycoachingsystems.co/blog/
Download the E-book - https://www.odysseycoachingsystems.co/e-book/
Coaching inquiries - https://odysseycoachingsystems.co/online-nutrition-coaching
In this episode, Johan reflects on the importance of setting and reviewing personal goals, particularly as the year approaches its end. He emphasizes the need for honest self-assessment regarding progress and effort, encouraging listeners to celebrate their wins while also identifying areas for improvement. The conversation transitions into actionable steps for the upcoming quarter, focusing on setting intentions and seeking help when needed, ultimately fostering a mindset geared towards growth and accountability.
Message Johan:https://www.instagram.com/johanvesters_ocs/
Questions to ask yourself:
- What goals did you set for yourself in January, or even more recently?
- What was my effort like?
- What’s gone WELL?
- What needs more work that’ll help me move closer towards my goals in Q4?
- HOW will I make that happen?
- What knowledge, skills, and/or experience do I currently lack?
- Who will I reach out to for help?
Join our free Facebook community:https://www.facebook.com/groups/ocscommunity
More from Talking Nutrition and Odyssey Coaching Systems 👇🏼
Follow @johanvesters_ocs on Instagram - https://www.instagram.com/johanvesters_ocs/
Read the blog - https://odysseycoachingsystems.co/blog/
Download the E-book - https://www.odysseycoachingsystems.co/e-book/
Coaching inquiries - https://odysseycoachingsystems.co/online-nutrition-coaching
In this Q&A episode, you get a look behind the scenes of a challenge we hosted inside of our online fitness community. In this challenge, participants got active, worked on their mindset, ate healthy, and submitted questions related to our topic-of-the-week live trainings. In this recording, you'll learn about all things TRAINING.
Want to join us next time? Get free access to our group below!
👉 https://www.facebook.com/groups/ocscommunity
More from Talking Nutrition and Odyssey Coaching Systems 👇🏼
Follow @johanvesters_ocs on Instagram - https://www.instagram.com/johanvesters_ocs/
Read the blog - https://odysseycoachingsystems.co/blog/
Download the E-book - https://www.odysseycoachingsystems.co/e-book/
Coaching inquiries - https://odysseycoachingsystems.co/online-nutrition-coaching
In this episode of Talking Nutrition, Johan Vesters delves into the topic of fat loss, expanding on the principles discussed in the previous episode. He emphasizes the importance of intentionality in weight loss efforts and shares ten essential basics for achieving sustainable fat loss. The conversation covers the significance of understanding maintenance calories, tracking macros, managing hunger, and the role of sleep and stress in the fat loss journey. Johan encourages listeners to approach fat loss as a seasonal process and to maintain a balanced perspective on their health and nutrition goals.
Join our free Facebook community:https://www.facebook.com/groups/ocscommunity
Learn more about coaching (complimentary call):https://www.odysseycoachingsystems.co/online-nutrition-coaching/
Discussed in this episode:
- Going into fat loss phases with intention
- Maintenance and routines first
- Tracking macros
- Weight, measurements, and photos
- Don’t just slash your calories in half
- Protein, fiber, and filling foods
- Sleep and stress management
- Weight lifting and cardio
- Daily step count
- Setting an end date
- Stick with the basics
More from Talking Nutrition and Odyssey Coaching Systems 👇🏼
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Read the blog - https://odysseycoachingsystems.co/blog/
Download the E-book - https://www.odysseycoachingsystems.co/e-book/
Coaching inquiries - https://odysseycoachingsystems.co/online-nutrition-coaching
In this Q&A episode, you get a look behind the scenes of a challenge we hosted inside of our online fitness community. In this challenge, participants got active, worked on their mindset, ate healthy, and submitted questions related to our topic-of-the-week live trainings. In this recording, you'll learn about all things TRAINING.
Want to join us next time? Get free access to our group below!
👉 https://www.facebook.com/groups/ocscommunity
More from Talking Nutrition and Odyssey Coaching Systems 👇🏼
Follow @johanvesters_ocs on Instagram - https://www.instagram.com/johanvesters_ocs/
Read the blog - https://odysseycoachingsystems.co/blog/
Download the E-book - https://www.odysseycoachingsystems.co/e-book/
Coaching inquiries - https://odysseycoachingsystems.co/online-nutrition-coaching
In this Talking Nutrition episode, Johan discusses achieving optimal fat loss and muscle gain. You'll learn about body recomposition and the importance of setting proper goals, how to approach fat loss and muscle gain separately, and the need for a seasonal approach. Johan also discusses the importance of tracking progress, managing macros, healthy habits, short-term trade-offs, and the importance of maintenance phases for a more lifestyle approach.
Calculate your calories:https://www.odysseycoachingsystems.co/what-is-tdee/#tdee
Join our free Facebook community:https://www.facebook.com/groups/ocscommunity
Discussed in this episode:
- What is body recomposition?
- How to successfully lose body fat
- How to lean-gain
- Which goal should you start with?
- The truth about body scans
- Summary
More from Talking Nutrition and Odyssey Coaching Systems 👇🏼
Follow @johanvesters_ocs on Instagram - https://www.instagram.com/johanvesters_ocs/
Read the blog - https://odysseycoachingsystems.co/blog/
Download the E-book - https://www.odysseycoachingsystems.co/e-book/
Coaching inquiries - https://odysseycoachingsystems.co/online-nutrition-coaching
In this Q&A episode, you get a look behind the scenes of a challenge we hosted inside of our online fitness community. In this challenge, participants got active, worked on their mindset, ate healthy, and submitted questions related to our topic-of-the-week live trainings. In this recording, you'll learn about all things NUTRITION.
Want to join us next time? Get free access to our group below!
👉 https://www.facebook.com/groups/ocscommunity
More from Talking Nutrition and Odyssey Coaching Systems 👇🏼
Follow @johanvesters_ocs on Instagram - https://www.instagram.com/johanvesters_ocs/
Read the blog - https://odysseycoachingsystems.co/blog/
Download the E-book - https://www.odysseycoachingsystems.co/e-book/
Coaching inquiries - https://odysseycoachingsystems.co/online-nutrition-coaching
In this episode of Talking Nutrition you'll learn about Samantha's journey towards a healthier lifestyle and the impact it has had on her and her family. She discusses the mental shift she experienced, the importance of nutrition and exercise in her life, and the challenges she overcame. Over the course of a year and a half, she managed to lose 18% of her body weight, built muscle, and is now finally in a place where she feels good and gets to maintain her results on her own!
Want to learn more about online nutrition coaching?https://www.odysseycoachingsystems.co/online-nutrition-coaching/
More from Talking Nutrition and Odyssey Coaching Systems 👇🏼
Follow @johanvesters_ocs on Instagram - https://www.instagram.com/johanvesters_ocs/
Read the blog - https://odysseycoachingsystems.co/blog/
Download the E-book - https://www.odysseycoachingsystems.co/e-book/
Coaching inquiries - https://odysseycoachingsystems.co/online-nutrition-coaching
In this Q&A episode, you get a look behind the scenes of a challenge we hosted inside of our online fitness community. In this challenge, participants got active, worked on their mindset, ate healthy, and submitted questions related to our topic-of-the-week live trainings. In this recording, you'll learn about all things NUTRITION.
Want to join us next time? Get free access to our group below!
👉 https://www.facebook.com/groups/ocscommunity
More from Talking Nutrition and Odyssey Coaching Systems 👇🏼
Follow @johanvesters_ocs on Instagram - https://www.instagram.com/johanvesters_ocs/
Read the blog - https://odysseycoachingsystems.co/blog/
Download the E-book - https://www.odysseycoachingsystems.co/e-book/
Coaching inquiries - https://odysseycoachingsystems.co/online-nutrition-coaching
🏆 The Steptember Challenge is BACK! Join us now at: https://www.odysseycoachingsystems.co/challenge/
Challenge info:- September 9-29
- Daily goals
- Q&A coaching calls
- Community access
- Bonus content including a 4-part video series on all things nutrition, training, and mindset, e-books, cheat sheets, and more
- PRIZES: 3 months of 1:1 nutrition coaching with Johan, exclusive 12-week nutrition and self-development course 'The Odyssey', or a supplement gift card!
In this episode of Talking Nutrition, Johan discusses the importance of non-exercise activity thermogenesis (NEAT) and the benefits of daily movement. You'll learn how NEAT, which includes activities like walking, talking, blinking, and fidgeting, burns three times as many calories as exercise activity, how increasing NEAT can help with weight loss, improve insulin sensitivity, lower blood pressure, regulate blood sugar levels, and reduce the risk of all-cause mortality. Johan provides tips on how to incorporate more movement into your daily life and highlights the significance of setting a realistic step goal.
Related blog:https://www.odysseycoachingsystems.co/what-is-neat/
More from Talking Nutrition and Odyssey Coaching Systems 👇🏼
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Download the E-book - https://www.odysseycoachingsystems.co/e-book/
Coaching inquiries - https://odysseycoachingsystems.co/online-nutrition-coaching
Ever feel like you need a break from life? Technology, notifications, an inbox you can’t seem to clear, and pressure from that ever-growing laundry list of responsibilities…
Then let’s add the constant noise of traffic, busy cities, all that fear-mongering in social and mainstream media, and the fact that we’ve become more sedentary and less connected to nature.
No wonder you don’t feel great.
In this podcast, we’ll discuss a potential solution to your modern-day problems. You’ll learn about the age-old Japanese practice of Shinrin Yoku – ‘ Forest Bathing’ – and the science behind spending more time in nature.
Escape the chaos, get outdoors more, recharge your batteries, bolster your immune system, lower cortisol levels, and improve your physical and mental health!
Related blog:https://www.odysseycoachingsystems.co/nature-mental-physical-health/
More from Talking Nutrition and Odyssey Coaching Systems 👇🏼
Follow @johanvesters_ocs on Instagram - https://www.instagram.com/johanvesters_ocs/
Read the blog - https://odysseycoachingsystems.co/blog/
Download the E-book - https://www.odysseycoachingsystems.co/e-book/
Coaching inquiries - https://odysseycoachingsystems.co/online-nutrition-coaching
In this episode of Talking Nutrition, Johan discusses the challenge of including social settings and evenings out in a sustainable way. You'll learn what to do when you’re not able to plan or cook your own meals, three simple steps to learn from every ‘special scenario’ that didn’t go as planned, and ultimately, how to create more balance around social settings – because there is no health and fitness Odyssey without them.
Before you jump in, please know that the steps you’ll learn will only work if YOU work them. This is not a one-and-done solution but a process that OVERTIME can lead to food freedom and sustainable long-term results. So, please, take what you’re about to learn and apply it right away.
Enjoy the episode, and good luck!
Related blog:
https://www.odysseycoachingsystems.co/lose-fat-build-muscle-social-settings/
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Download the E-book - https://www.odysseycoachingsystems.co/e-book/
Coaching inquiries - https://odysseycoachingsystems.co/online-nutrition-coaching
Whether you have physical, health, or performance-related goals, sleep is the glue that holds everything health and fitness together. In this podcast, you'll learn about the most impactful sleep habits for battling sleep deprivation, how the circadian rhythm works, and how it impacts every aspect of your health and fitness journey.
Check out the blog:https://www.odysseycoachingsystems.co/sleep-deprivation-habits-and-supplements/
More from Talking Nutrition and Odyssey Coaching Systems 👇🏼
Follow @johanvesters_ocs on Instagram - https://www.instagram.com/johanvesters_ocs/
Read the blog - https://odysseycoachingsystems.co/blog/
Download the E-book - https://www.odysseycoachingsystems.co/e-book/
Coaching inquiries - https://odysseycoachingsystems.co/online-nutrition-coaching
In this episode of Talking Nutrition, Johan discusses how to respond when life throws you curveballs.
Will you focus on what's within your control? Will you leave those initial thoughts and feelings be, or allow them to take over?
Outside circumstances may affect your mind, but they don't HAVE to influence your actions.
More from Talking Nutrition and Odyssey Coaching Systems 👇🏼
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Read the blog - https://odysseycoachingsystems.co/blog/
Download the E-book - https://www.odysseycoachingsystems.co/e-book/
Coaching inquiries - https://odysseycoachingsystems.co/online-nutrition-coaching
Busyness, a thousand things on your plate, and too little time in a day… Sound familiar? This can make nutrition feel like ‘another thing’ you’d much rather push aside.
You push through and try to make it work with quick and easy options. Yet all it leads to is cravings in the evening, no energy throughout the day, and about every week, you need to start over.
You’re about to learn one of the most impactful exercises all our clients get to do: the Perfect Day of Eating.
By the end of this episode, you’ll know exactly how to put together meals and structure your own meal plan. With the checklist provided, there’s no more guessing or confusion. You’ll KNOW how to put together a full day of eating with ease.
Check out the blog:https://www.odysseycoachingsystems.co/perfect-day-of-eating/
Try our free TDEE Calculator:https://www.odysseycoachingsystems.co/what-is-tdee/#tdee
Time stamps:0:00 Are you too busy to reach your goals?
8:42 What is the 'Perfect Day of Eating'?
24:52 Healthy meal plan checklist
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Follow @johanvesters_ocs on Instagram - https://www.instagram.com/johanvesters_ocs/
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Coaching inquiries - https://odysseycoachingsystems.co/online-nutrition-coaching
WARNING: Don’t let supplement companies trick you into spending your hard-earned cash on proprietary blends and other wallet-burning supplements.
Now, before we get into this episode, I want you to know that this is not meant to bash the supplement industry altogether. On the contrary, there are many supplements that can be beneficial when applied correctly. For example, many of our online nutrition coaching clients follow a tailored supplement protocol that supplements their nutrition, lifestyle, and training plan.
However the truth is that most supplements out there seem to do very little to NOTHING for your long term health and fitness goals.
You’re about to learn exactly what proprietary blends are, how supplement companies use them to mislead you, and how to spot ‘too good to be true’ claims. So you can make an informed decision next time you’re considering a dietary supplement.
Check out the blog:https://www.odysseycoachingsystems.co/proprietary-blends/
Download your copy of 'The Definitive Fat Loss Nutrition Guide':https://www.odysseycoachingsystems.co/e-book/
Time stamps:0:00 Introduction
6:18 What Are Proprietary Blends?
7:02 Proprietary Blend vs Honest Supplement Facts
12:49 Understanding Effective Dosing
16:28 Learn More About Basic Supplementation
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Coaching inquiries - https://odysseycoachingsystems.co/online-nutrition-coaching
Getting enough fiber in your diet is one of the most important, yet overlooked aspects of a healthy nutrition plan.
From feeding your gut bacteria and supporting daily bowel movements, to keeping you full longer and stabilizing blood sugar levels, the benefits seem endless. Research even shows that per 10g increase of fiber, you may lower your risk of all-cause mortality by 10%!
Oh, and let’s not forget the essential vitamins and minerals, as well as phytonutrients (health-promoting plant compounds) that come with high fiber foods.
Now, as much as most people under-eat fiber, it’s actually easier than you think! With the high fiber meals mentioned in this episode, you’ll effortlessly hit 30-40g of fiber per day! Enjoy :)
Check out the blog:https://www.odysseycoachingsystems.co/high-fiber-foods-30-40-grams/
To get 10% off on your protein powder, use code 'OCS10':https://bit.ly/4bMF9Z6 (USA)
Time stamps:00:00 Introduction
05:51 Why is fiber important?
08:34 How much fiber do you need per day?
10:33 High fiber breakfast options
13:11 Lunch recipes high in fiber
16:14 Fiber packed dinner ideas
18:40 Quick on-the-go fiber snacks
More from Talking Nutrition and Odyssey Coaching Systems 👇🏼
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Download the E-book - https://www.odysseycoachingsystems.co/e-book/
Coaching inquiries - https://odysseycoachingsystems.co/online-nutrition-coaching
In this episode of Talking Nutrition, Johan first announces the winner of the 2024 Odyssey Coaching Systems Scholarship Giveaway. Second, he talks about how to make it through tough times and still take care of your health. And finally, he discusses the importance of having realistic expectations and making healthy choices during different scenarios, such as summer or when traveling.
More from Talking Nutrition and Odyssey Coaching Systems 👇🏼
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Download the E-book - https://www.odysseycoachingsystems.co/e-book/
Coaching inquiries - https://odysseycoachingsystems.co/online-nutrition-coaching
In this episode of Talking Nutrition, you’ll learn about the importance of self-reflection and related practices like journaling and meditation for mastering your mindset. Johan provides tips for morning and evening journaling sessions, and shares how it’s helped his clients and himself create personal growth.
You can now win 6 MONTHS of nutrition coaching with Odyssey Coaching Systems.
Learn more @ https://www.instagram.com/p/C8UCVlFMRRD/
More from Talking Nutrition and Odyssey Coaching Systems 👇🏼
Follow @johanvesters_ocs on Instagram - https://www.instagram.com/johanvesters_ocs/
Read the blog - https://odysseycoachingsystems.co/blog/
Download the E-book - https://www.odysseycoachingsystems.co/e-book/
Coaching inquiries - https://odysseycoachingsystems.co/online-nutrition-coaching
In this episode of Talking Nutrition, you'll learn how to get yourself a head start by building healthy habits and routines NOW, rather than waiting for the 'right' time after summer, the three-phase 'O.C.S.' Process for achieving and sustaining results, and why it's key to focus on small, simple actions that you can take while enjoying your time 'off' throughout the summer vacation season..
You can now win 6 MONTHS of nutrition coaching with Odyssey Coaching Systems.
Learn more @ https://www.instagram.com/p/C8UCVlFMRRD/
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Download the E-book - https://www.odysseycoachingsystems.co/e-book/
Coaching inquiries - https://odysseycoachingsystems.co/online-nutrition-coaching
You can now win 6 MONTHS of nutrition coaching with Odyssey Coaching Systems.
Learn more and apply NOW through June 26th:
https://www.instagram.com/johanvesters_ocs/
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Coaching inquiries - https://odysseycoachingsystems.co/online-nutrition-coaching
In this episode of Talking Nutrition, Johan celebrates reaching 25,000 downloads and reflects on his personal 30kg weight loss journey that was the catalyst for what ultimately became OCS. You'll learn about the importance of committing to your goals and taking messy action, mastering your mindset, and how to navigate the Wild West of nutritional (mis)information.
Stay tuned for Monday....
Link to the FREE e-book:https://www.odysseycoachingsystems.co/e-book/
Share your feedback about the podcast:
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Timestamps:(0:00) Celebrating 25,000 downloads!
(5:24) Johan's personal 30kg weight loss journey
(16:53) Becoming a coach
(23:18) Download the FREE e-book
Watch this episode on YouTube:https://youtu.be/YeGS3q037Ug
More from Talking Nutrition and Odyssey Coaching Systems 👇🏼
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Read the blog - https://odysseycoachingsystems.co/blog/
Download the E-book - https://www.odysseycoachingsystems.co/e-book/
Coaching inquiries - https://odysseycoachingsystems.co/online-nutrition-coaching
In this conversation of Talking Nutrition, Johan and Pia Seeberg share three essential ingredients for long-term success in health and fitness. They discuss the importance of finding the right balance between maintaining healthy habits and enjoying times of more flexibility, for a sustainable relationship with food. Your transformation will take a lot of 'looking in the mirror', working through personal obstacles, continuous effort, time, and patience. But the personal growth and health benefits you get in return for your hard work, will be 1000% worth your input!
Where to find Pia:Website - www.piaseeberg.no
Instagram - @piaseeberg
YouTube - https://www.youtube.com/@seebergpia
Timestamps:
(0:00) Introduction - Pia Seeberg
(4:46) 'The perfect time' to get started
(8:43) Finding balance and NOT thinking 'all/nothing'
(11:02) Ingredient 1: Time
(17:33) Ingredient 2: Continuous Effort
(23:26) Ingredient 3: Patience
(29:00) Ozempic/weight loss drugs vs lifestyle change
(35:29) Outro
Watch this episode on YouTube:https://youtu.be/U-9-hqmG8VQ
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Download the E-book - https://www.odysseycoachingsystems.co/e-book/
Coaching inquiries - https://odysseycoachingsystems.co/online-nutrition-coaching
In this episode, Johan welcomes Coach Linn to the Odyssey Coaching Systems team. They discuss the journey of her personal fat loss transformation, the challenges of weight loss, overcoming all-or-nothing thinking, and the mindset shifts required for long-term success. The journey isn’t just about losing weight and changing what you eat. It’s the work you do to achieve your goals, that fundamentally changes you as a
person.
🎉 LIMITED OFFER 🎉
To celebrate the expansion of our team, we’re opening up a limited number of 10 coaching spots to coach with Linn. Looking to claim one of those 10 spots? You can now get 1 bonus month when you commit to 3 months of coaching, or 2 bonus months when committing to 6 months! Apply now: https://www.odysseycoachingsystems.co/online-nutrition-coaching/
Timestamps:
(0:00) Welcome Coach Linn!
(3:58) Being in a dark place mentally...
(8:17) Meal plans vs being resourceful
(14:30) True lifestyle change takes time
(18:39) 'Making it a lifestyle' at maintenance
(23:08) Mindset wins
(27:46) Linn's passion to help you too reach your goals
(32:48) Apply now to get 1 or 2 bonus months!
Watch this episode on YouTube:https://youtu.be/Zm9LjExI5CQ
More from Talking Nutrition and Odyssey Coaching Systems 👇🏼
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Read the blog - https://odysseycoachingsystems.co/blog/
Download the E-book - https://www.odysseycoachingsystems.co/e-book/
Coaching inquiries - https://odysseycoachingsystems.co/online-nutrition-coaching
In this episode of Talking Nutrition, you'll learn how information is useless unless it's applied. Education around lifestyle and nutrition is important, but it won't create the results you're after when it's not put into action consistently for months on end.
At some point, you don't need more information. At some point, it's just time for action. And that first step of 'taking action' may just be reaching out for help.
Timestamps:
(0:00) At some point you just need to take action
(6:14) The mission
(7:57) The first core tenant: Action is Everything
(10:33) The lifelong journey
(13:06) The power of accountability
Watch this episode on YouTube:https://youtu.be/Lct5wb7LZeg
More from Talking Nutrition and Odyssey Coaching Systems 👇🏼
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Download the E-book - https://www.odysseycoachingsystems.co/e-book/
Coaching inquiries - https://odysseycoachingsystems.co/online-nutrition-coaching
In this episode of Talking Nutrition, Johan is joined by Liz Roman (@thepoopqueen) for a full digestion deep dive to help you get your daily bowel movements in check. You'll learn about Liz' personal experience, having struggled with chronic constipation, and how she got to the root cause of her gut issues.
Liz explains how modern day stressors and environmental toxins impact your body's ability to detoxify and shift the gut microbiome, and shares the do's and don'ts when it comes to dealing with your digestive issues.
If you want to learn more about gut health, what we actually know based on recent research, your doctor's recommendations, and what you can do to support your gut, then this episode is for you!
You can find more from Liz here:Instagram: https://www.instagram.com/thepoopqueen/
Website: https://fitmomlife.com/
Timestamps:
(0:00) Introduction - Liz Roman, the Poop Queen
(10:10) Finding the root cause
(18:22) The importance of stress management
(27:11) Gut health do's & don'ts
(37:30) Recent research and your doctor's knowledge
(44:00) The truth about IBS
(48:09) Outro - Where to find Liz
Watch this episode on YouTube:https://youtu.be/fjjRZ8B2RAc
More from Talking Nutrition and Odyssey Coaching Systems 👇🏼
Follow @johanvesters_ocs on Instagram - https://www.instagram.com/johanvesters_ocs/
Read the blog - https://odysseycoachingsystems.co/blog/
Download the E-book - https://www.odysseycoachingsystems.co/e-book/
Coaching inquiries - https://odysseycoachingsystems.co/online-nutrition-coaching
In this Q&A episode, you get a look behind the scenes of the Momentum March challenge we hosted inside of our online fitness community. During these 21 days, participants got active, worked on their mindset, ate healthy, and submitted questions related to our topic-of-the-week live trainings. In this recording, you'll learn about all things MINDSET.
Want to join us next time? Get free access to our group below!
👉 https://www.facebook.com/groups/ocscommunity
Timestamps:(0:00) Introduction
(1:06) Why is it so hard to stay consistent?
(7:09) How long should a workout be?
(8:45) Johan's tools for self-improvement in tough times
(13:58) Tips on accepting your body type
(19:21) How to stay motivated to move when your body tells you to slow down
(23:49) Overcoming negative body image
(24:55) Dealing with others' comments
(27:40) Staying positive in a negative environment
(28:16) How to NOT fall for comfort food when you're stressed
(29:47) How many habits can you build at a time?
(32:38) How to be more present when you're stressed
Watch this episode on YouTube:https://youtu.be/431_rkhPh4s
More from Talking Nutrition and Odyssey Coaching Systems 👇🏼
Follow @johanvesters_ocs on Instagram - https://www.instagram.com/johanvesters_ocs/
Read the blog - https://odysseycoachingsystems.co/blog/
Download the E-book - https://www.odysseycoachingsystems.co/e-book/
Coaching inquiries - https://odysseycoachingsystems.co/online-nutrition-coaching
In this episode of Talking Nutrition, Johan is joined by Lisa Franz to discuss the process of lean gaining and bringing up a lagging body part - in this case with a focus on glute development. You'll learn about exercise selection, technique, muscle activation, periodization, and how long-term commitment and patience are key when you have specific muscle gain goals. They also discuss the importance of guidance and support, as well as resourcefulness, and taking ownership over the work you put in. Enjoy the episode!
You can find more from Lisa here:Instagram: https://www.instagram.com/nutritioncoachingandlife/
Website: https://www.nutritioncoachingandlife.com/
Timestamps:
(0:00) Introduction - Lisa Franz
(7:49) Exercise selection, rep ranges, and frequency
(21:44) Why to have someone else create your program
(36:03) Being accountable and resourceful
(45:49) The important of periodization
Watch this episode on YouTube:https://youtu.be/L-oNdSFeEWs
More from Talking Nutrition and Odyssey Coaching Systems 👇🏼
Follow @johanvesters_ocs on Instagram - https://www.instagram.com/johanvesters_ocs/
Read the blog - https://odysseycoachingsystems.co/blog/
Download the E-book - https://www.odysseycoachingsystems.co/e-book/
Coaching inquiries - https://odysseycoachingsystems.co/online-nutrition-coaching
In this Q&A episode, you get a look behind the scenes of the Momentum March challenge we hosted inside of our online fitness community. During these 21 days, participants got active, worked on their mindset, ate healthy, and submitted questions related to our topic-of-the-week live trainings. In this recording, you'll learn about all things MINDSET.
Want to join us next time? Get free access to our group below!
👉 https://www.facebook.com/groups/ocscommunity
Timestamps:(0:00) Introduction
(4:47) How to keep a positive mindset if your environment is negative and unsupportive
(13:23) Getting into a better mindset when feeling guilty
(19:26) Apps for meditation
(26:36) How to NOT feel guilty about mess ups
(30:50) Continuing to make the same mistakes... What to do about it.
(32:34) All or nothing thinking
Watch this episode on YouTube:https://youtu.be/JVdAUqww4MY
More from Talking Nutrition and Odyssey Coaching Systems 👇🏼
Follow @johanvesters_ocs on Instagram - https://www.instagram.com/johanvesters_ocs/
Read the blog - https://odysseycoachingsystems.co/blog/
Download the E-book - https://www.odysseycoachingsystems.co/e-book/
Coaching inquiries - https://odysseycoachingsystems.co/online-nutrition-coaching
https://youtu.be/QQ_uRhmmDjc
More from Talking Nutrition and Odyssey Coaching Systems 👇🏼
Follow @johanvesters_ocs on Instagram - https://www.instagram.com/johanvesters_ocs/
Read the blog - https://odysseycoachingsystems.co/blog/
Download the E-book - https://www.odysseycoachingsystems.co/e-book/
Coaching inquiries - https://odysseycoachingsystems.co/online-nutrition-coaching
In this Q&A episode, you get a look behind the scenes of the Momentum March challenge we hosted inside of our online fitness community. During these 21 days, participants got active, worked on their mindset, ate healthy, and submitted questions related to our topic-of-the-week live trainings. In this recording, you'll learn about all things TRAINING.
Want to join us next time? Get free access to our group below!
👉 https://www.facebook.com/groups/ocscommunity
Timestamps:(0:00) Introduction
(1:31) Do you HAVE to warm up by doing cardio?
(4:13) How to fuel for marathons and similar events
(6:28) Planning your training sessions (weights and cardio)
(8:37) Is intensity important when it comes to activity?
(10:20) Working out on too little sleep
(13:31) Getting back into training
(14:55) Is it important to stretch after lifting
(18:13) Should you track micronutrients?
(19:59) Guidelines for creating your own lifting sessions
(20:49) Is OK to do cardio and CrossFit on the same day?
(21:47) Do you lose a lot of muscle if you train minimally for a while?
(24:42) Outro
Watch this episode on YouTube:https://youtu.be/fV1mXVTvx5c
More from Talking Nutrition and Odyssey Coaching Systems 👇🏼
Follow @johanvesters_ocs on Instagram - https://www.instagram.com/johanvesters_ocs/
Read the blog - https://odysseycoachingsystems.co/blog/
Download the E-book - https://www.odysseycoachingsystems.co/e-book/
Coaching inquiries - https://odysseycoachingsystems.co/online-nutrition-coaching
In this conversation, Johan Vesters and Diego Reyes discuss the importance of taking a functional approach to health and fitness. They emphasize the need to address underlying issues such as hormonal imbalances, gut health, and stress before focusing on aesthetic goals. They also highlight the significance of thyroid health and its impact on overall metabolism and well-being. Diego explains the difference between hypothyroidism and Hashimoto's disease, emphasizing the importance of comprehensive testing to identify autoimmune issues. They stress the need for a seasonal approach to nutrition and training, taking into account individual needs and lifestyle factors. In this conversation, Johan Vesters and Diego Reyes discuss the importance of addressing the root causes of health issues, particularly related to thyroid health. They emphasize the need for a comprehensive approach that includes lifestyle changes, proper nutrition, stress management, and adequate sleep. They highlight the limitations of conventional medicine in treating thyroid issues and the importance of collaboration between doctors, coaches, and other practitioners. The conversation underscores the significance of coaching and mentorship in achieving long-term health transformations. Overall, the key takeaway is that focusing on basic lifestyle factors is essential for optimizing health and addressing thyroid issues.
More from Talking Nutrition and Odyssey Coaching Systems 👇🏼
Follow @johanvesters_ocs on Instagram - https://www.instagram.com/johanvesters_ocs/
Read the blog - https://odysseycoachingsystems.co/blog/
Download the E-book - https://www.odysseycoachingsystems.co/e-book/
Coaching inquiries - https://odysseycoachingsystems.co/online-nutrition-coaching
In this Q&A episode, you get a look behind the scenes of the Momentum March challenge we hosted inside of our online fitness community. During these 21 days, participants got active, worked on their mindset, ate healthy, and submitted questions related to our topic-of-the-week live trainings. In this recording, you'll learn about all things TRAINING.
Want to join us next time? Get free access to our group below!
👉 https://www.facebook.com/groups/ocscommunity
Timestamps:(0:00) Introduction
(1:39) What about sugars in fruit?
(4:28) Are homemade dressings better?
(6:31) Training in a deficit
(9:47) Evening training and sleep
(14:00) Why not to skip your meal before training
(15:47) Should you avoid bread?
(17:33) Post workout snacks
(20:15) Training for fat loss vs muscle gain
(23:27) Training twice a day, or every day
More from Talking Nutrition and Odyssey Coaching Systems 👇🏼
Follow @johanvesters_ocs on Instagram - https://www.instagram.com/johanvesters_ocs/
Read the blog - https://odysseycoachingsystems.co/blog/
Download the E-book - https://www.odysseycoachingsystems.co/e-book/
Coaching inquiries - https://odysseycoachingsystems.co/online-nutrition-coaching
In this conversation, Johan Vesters interviews his friend and client Eirik, who despite having a busy schedule has managed to lose over 15kg. They discuss his experience of eating MORE food - about which he's still surprised - the importance of sleep, training, and especially routines.
The mindset shift was huge, when he realized he didn't have to follow a crash diet and starve himself in order to lose a few kilos. Not only has he successfully gone through his first fat loss phase, followed by a maintenance phase of multiple months... He also noticed improvements in his mood, stress levels, and overall well-being.
Enjoy the episode, and remember that a busy schedule doesn't mean you can't achieve your goals! It just means you need to double down on routines and systems that can keep you consistent despite being busy 💪🏼
Watch this episode on YouTube:https://youtu.be/AkXfSWxZCCw
More from Talking Nutrition and Odyssey Coaching Systems 👇🏼
Follow @johanvesters_ocs on Instagram - https://www.instagram.com/johanvesters_ocs/
Read the blog - https://odysseycoachingsystems.co/blog/
Download the E-book - https://www.odysseycoachingsystems.co/e-book/
Coaching inquiries - https://odysseycoachingsystems.co/online-nutrition-coaching
More from Talking Nutrition and Odyssey Coaching Systems 👇🏼
Follow @johanvesters_ocs on Instagram - https://www.instagram.com/johanvesters_ocs/
Read the blog - https://odysseycoachingsystems.co/blog/
Watch TN on YouTube - https://www.youtube.com/@talkingnutritionpodcast
Coaching applications - https://odysseycoachingsystems.co/online-nutrition-coaching
In this episode of Talking Nutrition, Johan and Pia Seeberg discuss Johan's recent cut and the results he achieved. Johan shares anything from his motivation, to why he got a coach again, his training split, nutritional changes, and more.
You'll learn why it's key to track your progress in multiple ways, the concept of 'food noise' while dieting, and if/how much a personal transformation can affect life outside of fitness (i.e. dinners with your partner, etc.).
Thank you for listening!
Where to find Pia:Website - www.piaseeberg.no
Instagram - @piaseeberg
YouTube - https://www.youtube.com/@seebergpia
Timestamps:
(0:00) Introduction
(12:36) HOW did we achieve muscle growth in a deficit?
(20:07) How did this affect life 'outside' of fitness?
(24:31) What's next?
(27:54) Differences between men and women when it comes to muscle gain and eating more
(32:06) Food 'noise' when dieting
Watch this episode on YouTube:https://youtu.be/9KYgmg6b24w
More from Talking Nutrition and Odyssey Coaching Systems 👇🏼
Follow @johanvesters_ocs on Instagram - https://www.instagram.com/johanvesters_ocs/
Read the blog - https://odysseycoachingsystems.co/blog/
Watch TN on YouTube - https://www.youtube.com/@talkingnutritionpodcast
Coaching applications - https://odysseycoachingsystems.co/online-nutrition-coaching
In this Thursday Q&A episode, you get a look behind the scenes of the Momentum March challenge we hosted inside of our online fitness community. During these 21 days, participants got active, worked on their mindset, ate healthy, and submitted questions related to our topic-of-the-week live trainings. In this recording, you'll learn about all things NUTRITION.
Want to join us next time? Get free access to our group below!
👉 https://www.facebook.com/groups/ocscommunity
Timestamps:(0:00) Introduction
(1:41) Healthy vs unhealthy carbs
(5:43) Is it good to have a smoothie for breakfast?
(9:31) Nutrition when you're sick
(11:34) Do you really need fiber?
(14:43) What's a good workout split?
(16:50) Processed vs whole foods
(20:51) Is it bad to consume protein powder 2-3 times a day?
(23:20) How many meals should you eat per day?
(29:17) What if you're new to counting macros?
Watch this episode on YouTube:https://www.youtube.com/watch?v=IdFaLbX36_g
More from Talking Nutrition and Odyssey Coaching Systems 👇🏼
Follow @johanvesters_ocs on Instagram - https://www.instagram.com/johanvesters_ocs/
Read the blog - https://odysseycoachingsystems.co/blog/
Watch TN on YouTube - https://www.youtube.com/@talkingnutritionpodcast
Coaching applications - https://odysseycoachingsystems.co/online-nutrition-coaching
📈 How do you respond to setbacks? Is it a matter of time and consistency? Or do you lack the knowledge, skills, and/or experience to figure out how to move forward?
In this episode of Talking Nutrition, Johan discusses feeling stuck, and shares his approach for getting unstuck. You'll learn about the importance of taking action, how it's the only thing that gets the ball rolling again, and WHY you may be stuck.
About Odyssey Coaching Systems:https://www.odysseycoachingsystems.co/about-us/
Timestamps:(0:00) I fell off...
(6:53) How do you respond to setbacks?
(11:31) The flat tyre analogy
(15:35) Is it a matter of time, consistency, knowledge, skills, or experience?
(25:49) Outro
Watch this episode on YouTube:https://youtu.be/JMy73szvYEc
More from Talking Nutrition and Odyssey Coaching Systems 👇🏼
Follow @johanvesters_ocs on Instagram - https://www.instagram.com/johanvesters_ocs/
Read the blog - https://odysseycoachingsystems.co/blog/
Watch TN on YouTube - https://www.youtube.com/@talkingnutritionpodcast
Coaching applications - https://odysseycoachingsystems.co/online-nutrition-coaching
In this week's Q&A episode, you get a look behind the scenes of a private 5-day mini challenge we hosted inside of our online fitness community back in February. During these 5 days, participants got active, ate healthy, and submitted questions related to our topic-of-the-day live trainings. In this recording, you'll learn about all things MINDSET.
Want to join us next time? Get free access to our group below!
👉 https://www.facebook.com/groups/ocscommunity
More from Talking Nutrition and Odyssey Coaching Systems 👇🏼
Follow @johanvesters_ocs on Instagram - https://www.instagram.com/johanvesters_ocs/
Read the blog - https://odysseycoachingsystems.co/blog/
Watch TN on YouTube - https://www.youtube.com/@talkingnutritionpodcast
Coaching applications - https://odysseycoachingsystems.co/online-nutrition-coaching
In this episode of Talking Nutrition, Johan is joined by Kasey Jo Orvidas, PhD to discuss the psychology of nutrition and lifestyle change. You'll learn how to understand self-sabotage patterns, the truth about willpower, the relationship between stress and self-control, and much more. Kasey also shares some of her favorite tools and strategies that include 'playing out the script', momentary restriction, and setting up your environment so you don't have to practice self-control as much.
Enjoy! 🎙️ If you liked listening to this episode, please feel free to leave us a rating or share a screenshot on your Instagram stories to help us grow the show!
You can find more from Kasey here:Website - https://www.kaseyorvidas.com/
Instagram - https://www.instagram.com/coachkaseyjo/
Timestamps:
(0:00) Introduction - Kasey Jo Orvidas
(6:33) Why do we self-sabotage?
(10:55) How stress and fatigue impact self-control
(17:39) Does your willpower 'run out' as you use it throughout the day?
(23:29) How to create an environment that doesn't require you to practice self-control
(29:37) Momentary restriction as a tool
(37:07) Do you really need motivation?
(42:15) Try this at home: 'Playing out the script'
(47:48) If you could change ONE thing...
Watch this episode on YouTube:https://youtu.be/Drg0kosMysY
More from Talking Nutrition and Odyssey Coaching Systems 👇🏼
Follow @johanvesters_ocs on Instagram - https://www.instagram.com/johanvesters_ocs/
Read the blog - https://odysseycoachingsystems.co/blog/
Watch TN on YouTube - https://www.youtube.com/@talkingnutritionpodcast
Coaching applications - https://odysseycoachingsystems.co/online-nutrition-coaching
In this Thursday Q&A, you get a look behind the scenes of a private 5-day mini challenge we hosted inside of our online fitness community. During these 5 days, participants got active, ate healthy, and submitted questions related to our topic-of-the-day live trainings. In this recording, you'll learn about all things MOVEMENT.
Want to join us next time? Get free access to our group below!
👉 https://www.facebook.com/groups/ocscommunity
Timestamps:
(0:00) Introduction
(26:54) How to get motivated to get back into a routine
(31:32) Benefits of low vs higher intensity cardio
(34:31) Why getting your steps up is so key
(39:47) What activity is best for YOU?
(45:18) Combining strength training with cardio
More from Talking Nutrition and Odyssey Coaching Systems 👇🏼
Follow @johanvesters_ocs on Instagram - https://www.instagram.com/johanvesters_ocs/
Read the blog - https://odysseycoachingsystems.co/blog/
Watch TN on YouTube - https://www.youtube.com/@talkingnutritionpodcast
Coaching applications - https://odysseycoachingsystems.co/online-nutrition-coaching
Happy Easter! 🐣 In this episode of Talking Nutrition , Johan is joined by Pia Seeberg to break down how to 'survive' the Easter Holiday, eat healthy, and even leave room for some chocolate without feeling guilty or stressed about it. You'll learn about a 3-step framework to help you learn how to include ANY social setting/Holiday/vacation/etc. If you follow these three steps consistently, keep learning from the things you tend to struggle with, and proactively plan, execute, and reflect, you'll never stop growing!
Enjoy this episode, remember that Easter is only a handful of days out of the year, and that eating healthy and flexible does not have to be an all-or-nothing thing!
Where to find Pia:Website - www.piaseeberg.no
Instagram - @piaseeberg
YouTube - https://www.youtube.com/@seebergpia
Timestamps:
(0:00) Introduction - Pia Seeberg
(2:41) The REFLECT/PLAN/EXECUTE framework
(7:03) Turn bad days into good data
(13:46) Over eating chocolate
(18:07) Strategies & tips for Easter
(24:31) Outro
Watch this episode on YouTube:https://youtu.be/QlmnhjB0_Qk
More from Talking Nutrition and Odyssey Coaching Systems 👇🏼
Follow @johanvesters_ocs on Instagram - https://www.instagram.com/johanvesters_ocs/
Read the blog - https://odysseycoachingsystems.co/blog/
Watch TN on YouTube - https://www.youtube.com/@talkingnutritionpodcast
Coaching applications - https://odysseycoachingsystems.co/online-nutrition-coaching
In this episode of the Talk Nutrition Podcast, Johan is joined by Pia Seeberg to answer various questions from Pia's TRENT and STERKERE members. You'll learn how tracking your food - when done right) - goes beyond just hitting your macro targets, if it's OK to include some more processed high protein puddings as treats, the difference between eating for health vs performance, high-calorie foods, and more!
Where to find Pia:Website - www.piaseeberg.no
Instagram - @piaseeberg
YouTube - https://www.youtube.com/@seebergpia
Timestamps:
(0:00) Introduction - Pia Seeberg
(7:51) Thoughts on more 'processed' protein puddings as a treat
(17:32) Is tracking macros JUST about hitting numbers?
(21:36) Differences between nutrition for health vs performance
(25:47) Is it healthy to include more energy-dense foods like juices and oils?
Watch this episode on YouTube:https://youtu.be/BTk0JY7lRos
More from Talking Nutrition and Odyssey Coaching Systems 👇🏼
Follow @johanvesters_ocs on Instagram - https://www.instagram.com/johanvesters_ocs/
Read the blog - https://odysseycoachingsystems.co/blog/
Watch TN on YouTube - https://www.youtube.com/@talkingnutritionpodcast
Coaching applications - https://odysseycoachingsystems.co/online-nutrition-coaching
In this episode of Talking Nutrition, Johan is joined by his coach and mentor Cody McBroom, founder and CEO of Tailored Coaching Method and the Tailored Trainer app. They discuss the truth of achieving long-term success in life, why coaches should lead by example, self-discipline and self-belief, 'doing the boring work', taking imperfect action, and much more. The action-taker beats the perfectionist, every time!
More from Cody:Website - https://tailoredcoachingmethod.com/
Instagram - https://www.instagram.com/codymcbroom/
YouTube - https://www.youtube.com/@CodyMcBroom1
Timestamps:
(0:00) Introduction - Cody McBroom
(8:02) What REALLY works... is basic and monotonous
(21:59) The action taker beats the perfectionist, every time
(30:15) Checklist for successful fat loss
(37:01) 'Make it a lifestyle' vs temporary sacrifices
(41:26) Outro - Where to find Cody
Watch this episode on YouTube:https://youtu.be/tMqad63T2l4
More from Talking Nutrition and Odyssey Coaching Systems 👇🏼
Follow @johanvesters_ocs on Instagram - https://www.instagram.com/johanvesters_ocs/
Read the blog - https://odysseycoachingsystems.co/blog/
Watch TN on YouTube - https://www.youtube.com/@talkingnutritionpodcast
Coaching applications - https://odysseycoachingsystems.co/online-nutrition-coaching
In this Thursday Q&A, you get a look behind the scenes of a private 5-day mini challenge we hosted inside of our online fitness community. During these 5 days, participants got active, ate healthy, and submitted questions related to our topic-of-the-day live trainings. In this recording, you'll learn about all things PLANNING & PERIODIZATION.
Want to join us next time? Get free access to our group below!
👉 https://www.facebook.com/groups/ocscommunity
Timestamps:
(0:00) Introduction
(23:39) Sticking to your nutrition when you work busy, unpredictable shifts
(30:05) Easy ways to have variety in your nutrition
(34:08) How to plan your meals while leaving room for social settings
(39:00) Should you prioritize sleep or workouts
(41:50) Is intermittent fasting recommended?
(44:29) Workout nutrition
Watch this episode on YouTube:https://youtu.be/9mqpQ3xLX70
More from Talking Nutrition and Odyssey Coaching Systems 👇🏼
Follow @johanvesters_ocs on Instagram - https://www.instagram.com/johanvesters_ocs/
Read the blog - https://odysseycoachingsystems.co/blog/
Watch TN on YouTube - https://www.youtube.com/@talkingnutritionpodcast
Coaching applications - https://odysseycoachingsystems.co/online-nutrition-coaching
In this episode of Talking Nutrition, Johan is joined by Pia Seeberg to discuss muscle gain, fat loss, body recomposition (building muscle and losing fat at the same time), periodization, and more. They also highlight why it's important to spend plenty of time at maintenance in order to build and maintain good habits and routines, and how even by simply focusing on the basics you can get great results.
Where to find Pia:Website - www.piaseeberg.no
Instagram - @piaseeberg
YouTube - https://www.youtube.com/@seebergpia
Timestamps:
(0:00) Introduction - Pia Seeberg
(6:09) Johan's current fat loss phase
(16:12) Can you build muscle and lose fat at the same time?
(26:56) Getting great results with the basics
(35:53) Why maintenance is the place to be for most people
(38:41) Outro
Watch this episode on YouTube:https://youtu.be/XhKQEaym7_U
More from Talking Nutrition and Odyssey Coaching Systems 👇🏼
Follow @johanvesters_ocs on Instagram - https://www.instagram.com/johanvesters_ocs/
Read the blog - https://odysseycoachingsystems.co/blog/
Watch TN on YouTube - https://www.youtube.com/@talkingnutritionpodcast
Coaching applications - https://odysseycoachingsystems.co/online-nutrition-coaching
🏆 JOIN THE MOMENTUM MARCH CHALLENGE NOW (March 11-31) 🏆Learn more: https://www.instagram.com/p/C4DHCqwMFVB/
Prizes include FREE 1:1 coaching, consultations, gift cards, and more!
In this Q&A episode, you get a look behind the scenes of a private 5-day mini challenge we hosted inside of our online fitness community. During these 5 days, participants got active, ate healthy, and submitted questions related to our topic-of-the-day live trainings. In this recording, you'll learn about all things NUTRITION.
Timestamps:
(0:00) Introduction - Nutrition mini training
(26:52) Protein basics
(31:43) What to do when you struggle to hit your macros
(35:50) Pre and post-workout meals
(38:59) How to plan your meals for double days (athletes only)
(44:15) What type of protein powder to go with
(46:22) Is nutrient/meal timing important around training?
(48:01) Thoughts on processed foods
(50:49) Eating enough after bariatric surgery if you're very active
(53:19) How important is the bioavailability of vegan protein sources?
Watch this episode on YouTube:https://youtu.be/e8Fq34Vy0aM
More from Talking Nutrition and Odyssey Coaching Systems 👇🏼
Follow @johanvesters_ocs on Instagram - https://www.instagram.com/johanvesters_ocs/
Read the blog - https://odysseycoachingsystems.co/blog/
Watch TN on YouTube - https://www.youtube.com/@talkingnutritionpodcast
Coaching applications - https://odysseycoachingsystems.co/online-nutrition-coaching
In this Thursday Q&A, you get a look behind the scenes of a private 5-day mini challenge we hosted inside of our online fitness community. During these 5 days, participants got active, ate healthy, and submitted questions related to our topic-of-the-day live trainings. In this recording, you'll learn about all things MINDSET.
Want to join us next time? Get free access to our group below!
👉 https://www.facebook.com/groups/ocscommunity
Timestamps:
(0:00) Introduction
(7:23) Mindset Mini Training
(26:39) Cutting out conflicting 'noise' and misinformation when just getting started
(32:38) Avoiding all-or-nothing mindset
(33:49) Cultivating a Growth Mindset
(37:54) Should you meditate?
Watch this episode on YouTube:https://youtu.be/kDwpf9ITc4s
More from Talking Nutrition and Odyssey Coaching Systems 👇🏼
Follow @johanvesters_ocs on Instagram - https://www.instagram.com/johanvesters_ocs/
Read the blog - https://odysseycoachingsystems.co/blog/
Watch TN on YouTube - https://www.youtube.com/@talkingnutritionpodcast
Coaching applications - https://odysseycoachingsystems.co/online-nutrition-coaching
In this episode, Johan Vesters continues the Lessons from the Himalayas mini-series. You'll learn about dealing with discomfort and setbacks, the importance of the ability to accept a situation for what it is and deal with it, and how to build mental resilience through doing physically challenging activities.
Your mind is stronger than you think. Train it, by doing physically challenging things. Especially when you don’t feel like it. Go for the run, lift the weights, crank the cold shower, do an ice bath…
Show yourself you CAN do hard things without giving up. It’s a muscle you can train, that becomes stronger overtime. That doesn’t mean the discomfort will become less though, you’ll just be better at dealing with it.
Weekly Article:https://www.odysseycoachingsystems.co/deal-with-discomfort
FREE Consultation call:
https://www.odysseycoachingsystems.co/online-nutrition-coaching/
Watch this episode on YouTube:https://youtu.be/1WS2vGVxmgI
More from Talking Nutrition and Odyssey Coaching Systems 👇🏼
Follow @johanvesters_ocs on Instagram - https://www.instagram.com/johanvesters_ocs/
Read the blog - https://odysseycoachingsystems.co/blog/
Watch TN on YouTube - https://www.youtube.com/@talkingnutritionpodcast
Coaching applications - https://odysseycoachingsystems.co/online-nutrition-coaching
In this week's Thursday Q&A, Johan and Pia discuss questions that were submitted by Pia's TRENT and STERKERE (training app) members. You'll learn about creating a good routine with tracking your food, whether you can build muscle and lose fat at the same time, on-the-go lunch options, calories burned, macros for different goals, and more!
To allow for easier-to-digest, shorter episode, this Q&A was broken up into two parts. In case you missed part 1, feel free to also check out episode 115!
Where to find Pia:Website - www.piaseeberg.no
Instagram - @piaseeberg
YouTube - https://www.youtube.com/@seebergpia
Timestamps:
(0:00) Introduction - Pia Seeberg
(1:03) How to get a good routine with tracking
(4:10) Logging candy
(8:09) Best way to build muscle and lose fat at the same time?
(10:57) Good on-the-go options for lunch
(14:09) Should you track calories burned?
(16:58) Understanding total carbs, fiber, and net fiber
(19:41) If you have a hard time hitting your carbs, can you just eat more fats?`
(20:53) Macros for fat loss vs muscle gain
(25:08) Outro
Watch this episode on YouTube:https://youtu.be/XC9vW2U7Q2w
More from Talking Nutrition and Odyssey Coaching Systems 👇🏼
Follow @johanvesters_ocs on Instagram - https://www.instagram.com/johanvesters_ocs/
Read the blog - https://odysseycoachingsystems.co/blog/
Watch TN on YouTube - https://www.youtube.com/@talkingnutritionpodcast
Coaching applications - https://odysseycoachingsystems.co/online-nutrition-coaching
In this episode of Talking Nutrition, Johan shares his experience of trekking through the Himalayas, and a lesson about guidance. You'll learn about one of the very few REAL shortcuts in life, and how through accessing someone else's knowledge, skills, and experience you can reach your goals faster and more effectively (with fewer mistakes).
Nothing improves your journey as much as having someone there with you on your journey. Someone who’s on your team, who can guide and support you, and make the right decisions. You need a guide who can help you make objective decisions.
Things will get difficult. And your chance of success massively increases through mentoring, coaching, and other forms of guidance and accountability…
Weekly Article:https://www.odysseycoachingsystems.co/do-you-need-a-coach/
Inquire About Coaching & get a FREE Call
https://www.odysseycoachingsystems.co/online-nutrition-coaching/
Timestamps:
(0:00) Introduction - Lessons from the Himalayas pt. 1
(9:14) Do I need a guide?
(13:10 )The truth about investing in yourself
(19:09) You don't have to figure it out on your own
Watch this episode on YouTube:https://youtu.be/TuyDGkLb8Mk
More from Talking Nutrition and Odyssey Coaching Systems 👇🏼
Follow @johanvesters_ocs on Instagram - https://www.instagram.com/johanvesters_ocs/
Read the blog - https://odysseycoachingsystems.co/blog/
Watch TN on YouTube - https://www.youtube.com/@talkingnutritionpodcast
Coaching applications - https://odysseycoachingsystems.co/online-nutrition-coaching
In this week's Thursday Q&A, Johan and Pia discuss questions that were submitted by Pia's TRENT and STERKERE (training app) members. You'll learn about muscle gain and macros going into a surplus, reversing the negative effects of chronic dieting, why carbs are key for muscle gain, and when to go with a higher fat approach.
To allow for easier-to-digest, shorter episode, this Q&A was broken up into two parts. Part 2 will be up next week on February 22nd. For now, enjoy part 1!
Where to find Pia:Website - www.piaseeberg.no
Instagram - @piaseeberg
YouTube - https://www.youtube.com/@seebergpia
Timestamps:
(0:00) Introduction - Pia Seeberg
(11:38) How big of a surplus do you need to start building muscle?
(14:42) Differences between coaching males and females
(18:21) Fixing under eating, menstrual cycle loss, hair loss, and getting healthy again
(23:51) In a surplus, does it matter if calories come from mostly carbs or fats?
(29:16) When to go with a more moderate/high fat intake
Watch this episode on YouTube:https://youtu.be/POWdKR37aX0
More from Talking Nutrition and Odyssey Coaching Systems 👇🏼
Follow @johanvesters_ocs on Instagram - https://www.instagram.com/johanvesters_ocs/
Read the blog - https://odysseycoachingsystems.co/blog/
Watch TN on YouTube - https://www.youtube.com/@talkingnutritionpodcast
Coaching applications - https://odysseycoachingsystems.co/online-nutrition-coaching
In this episode of Talking Nutrition, Johan teaches you exactly how to fuel for the CrossFit Open and get the most out of your workouts. You'll learn the common mistakes many underfueling CrossFitters make, which essentials to dial in ASAP, what the ACTUAL hard work is when people say "hard work pays off", and something about Snickers, Coca Cola, and Hershey's syrup...
Last but not least, this episode comes with a free-to-download (no email required) CrossFit Open Nutrition Fuel Plan. You can grab it below, in this week's article:
https://www.odysseycoachingsystems.co/crossfit-open-nutrition-plan/
Enjoy, and good luck!🎙️
Want to keep learning? Download my all-inclusive nutrition e-book here:
https://odysseycoachingsystems.co/e-book/
Timestamps:
(0:00) Introduction
(10:28) Mistakes to Avoid During the CrossFit Open
(14:33) Success Leaves Clues - But Coca Cola and Snickers?!
(26:45) CrossFit Open Nutrition Essentials
(34:15) CrossFit Open Fuel Plan
(38:47) Hard Work Pays Off
Watch this episode on YouTube:https://youtu.be/xqKPqx_AeEY
More from Talking Nutrition and Odyssey Coaching Systems 👇🏼
Follow @johanvesters_ocs on Instagram - https://www.instagram.com/johanvesters_ocs/
Read the blog - https://odysseycoachingsystems.co/blog/
Watch TN on YouTube - https://www.youtube.com/@talkingnutritionpodcast
Coaching applications - https://odysseycoachingsystems.co/online-nutrition-coaching
In this episode of Talking Nutrition, Pia Seeberg is back to talk about finding your maintenance calories, settings your macros, and more. You'll get the exact tools and strategies for finding how much food is 'enough' for your body and activity, how to set your macro targets, how to adjust your intake accordingly, and why stepping away from tracking is an essential part of the process.
Finally, Johan answers 3 questions from Pia's audience about tracking spices/supplements/veggies, which macro to prioritize when you miss your targets, and what to do if your weight goes up (how much is acceptable?).
Enjoy the episode, and make sure to subscribe to be the first to know when Pia is back to talk about PERIODIZATION (long-term planning for your goals)! 🎙️
Where to find Pia:Website - www.piaseeberg.no
Instagram - @piaseeberg
YouTube - https://www.youtube.com/@seebergpia
Timestamps:
(0:00) Introduction - Pia Seeberg
(5:22) How much 'should' you eat?
(7:56) Understanding and calculating your maintenance calories (TDEE)
(15:02) What will your weight do when figuring out how much to eat?
(19:53) Macronutrients 101
(31:25) Q&A: Should you track spices/supplements/veggies?
(37:01) Q&A: If you can't hit your targets, what should you prioritize?
(39:47) Q&A: What if your weight goes up when finding maintenance?
(44:41) Outro - Where to find Pia
Watch this episode on YouTube:https://youtu.be/kZL6GRXck4E
More from Talking Nutrition and Odyssey Coaching Systems 👇🏼
Follow @johanvesters_ocs on Instagram - https://www.instagram.com/johanvesters_ocs/
Read the blog - https://odysseycoachingsystems.co/blog/
Watch TN on YouTube - https://www.youtube.com/@talkingnutritionpodcast
Coaching applications - https://odysseycoachingsystems.co/online-nutrition-coaching
🥩 In this episode of Talking Nutrition, Johan discusses the importance of protein and provides a comprehensive 'definitive' protein cheat sheet. You'll learn how protein is essential for fat loss, muscle building, and satiety, how to determine your optimal protein intake, and which foods to include based on a few simple questions to ask yourself. Finally, you'll get a step-by-step plan for hitting your proteins.
To get the most out of this episode, please go ahead and check out "The Definitive Protein Cheat Sheet" on our website (linked below). It's published for everyone to use in this week's article. The cheat sheet goes hand-in-hand with what you'll learn in this episode, so make sure to keep it open as you listen to this episode!
Enjoy!🎙️
"The Definitive Protein Cheat Sheet":
https://odysseycoachingsystems.co/high-protein-foods/
Get my FREE all-inclusive nutrition e-book:
https://odysseycoachingsystems.co/e-book/
Timestamps:
(0:00) Introduction - Protein Cheat Sheet
(2:47 Why is protein so important?
(6:11) How much protein do I need per day?
(7:53) What are high protein foods?
(13:30) What high protein foods are good for me?
(17:29) HOW to Hit Your Proteins
(23:23) Put this into action
Watch this episode on YouTube:https://youtu.be/hxo4LUsYkHE
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Follow @johanvesters_ocs on Instagram - https://www.instagram.com/johanvesters_ocs/
Read the blog - https://odysseycoachingsystems.co/blog/
Watch TN on YouTube - https://www.youtube.com/@talkingnutritionpodcast
Coaching applications - https://odysseycoachingsystems.co/online-nutrition-coaching
🖕 In this mini-episode, Johan reflects on polar night and shares his personal experience of overcoming winter depression. You'll learn how through nutrition, exercise, and stress management you can combat winter depression and any other mentally tough times.
💪🏼 Free Consultation Callhttps://odysseycoachingsystems.co/online-nutrition-coaching/
Weekly Articles:https://odysseycoachingsystems.co/blog
Watch this episode on YouTube:https://youtu.be/hVqqmPFd7ns
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Watch TN on YouTube - https://www.youtube.com/@talkingnutritionpodcast
Coaching applications - https://odysseycoachingsystems.co/online-nutrition-coaching
🍽️ In this episode of Talking Nutrition, Johan and Pia catch up and reflect on the holidays, discuss building the perfect plate, whether abs are made in the kitchen, tracking vs following your natural cues, the processed food debate, and more.
Where to find Pia:Website - www.piaseeberg.no
Instagram - @piaseeberg
YouTube - https://www.youtube.com/@seebergpia
Timestamps:
(0:00) Introduction - Pia Seeberg
(12:33) Are abs made in the kitchen?
(22:44) Healthy vs unhealthy food
(28:48) How to build the perfect plate
(38:50) Tracking vs following your hunger signals
(41:47) Losing fat and building muscle without tracking
(50:57) Can you include processed foods?
(56:53) Outro - Where to find Pia
Watch this episode on YouTube:https://youtu.be/MDeadi5T8rI
More from Talking Nutrition and Odyssey Coaching Systems 👇🏼
Follow @johanvesters_ocs on Instagram - https://www.instagram.com/johanvesters_ocs/
Read the blog - https://odysseycoachingsystems.co/blog/
Watch TN on YouTube - https://www.youtube.com/@talkingnutritionpodcast
Coaching applications - https://odysseycoachingsystems.co/online-nutrition-coaching
⚙️ There's phase before, as well as after your transformation.
Without the before, it's going to be more difficult to create optimal results.
Without the after, your results won't last.
In this mini-episode, Johan discusses the third phase of OCS' three-phase strategy for creating long-term results. You'll learn about the 'maintain' phase, where you'll finally learn how to maintain your results in the long run. It's your 'post-season' where you'll re-establish maintenance, enjoy your results and more flexibility, and step away from things like tracking.
💪🏼 Free Consultation Callhttps://odysseycoachingsystems.co/online-nutrition-coaching/
Weekly Article:
Watch this episode on YouTube:https://youtu.be/WxRDeGHuJpw
More from Talking Nutrition and Odyssey Coaching Systems 👇🏼
Follow @johanvesters_ocs on Instagram - https://www.instagram.com/johanvesters_ocs/
Read the blog - https://odysseycoachingsystems.co/blog/
Watch TN on YouTube - https://www.youtube.com/@talkingnutritionpodcast
Coaching applications - https://odysseycoachingsystems.co/online-nutrition-coaching
🧠 In this episode of Talking Nutrition, Johan challenges your beliefs about willpower, provides actionable strategies for building more willpower, and teaches you how to be successful both with and without willpower.
First, you'll learn about the ongoing debate around whether willpower can be depleted and how your mindset and beliefs around willpower play a massive role in how much of it you really have. Then, you'll learn how stress and fatigue affect willpower and self-control, how to train your willpower muscle, and ultimately how to set up your life so you don't always have to rely on willpower.
You're going to like this one, enjoy!
💪🏼 Free Consultation Callhttps://odysseycoachingsystems.co/online-nutrition-coaching/
Willpower Article:https://odysseycoachingsystems.co/how-to-build-willpower/
Stress Management Article:https://odysseycoachingsystems.co/managing-stress/
Sleep Article:https://odysseycoachingsystems.co/what-can-help-me-sleep-better/
Timestamps:(0:00) Introduction - Willpower Deep Dive
(4:40) Can Willpower be Depleted?
(10:11) Stress and Self Control are Enemies
(15:24) Can you Train Your Willpower?
(20:52) How to Reach Your Goals Without Willpower
(25:48) Be the Scientist, Not the Subject
Watch this episode on YouTube:https://youtu.be/zRm2knPUGrY
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Follow @johanvesters_ocs on Instagram - https://www.instagram.com/johanvesters_ocs/
Read the blog - https://odysseycoachingsystems.co/blog/
Watch TN on YouTube - https://www.youtube.com/@talkingnutritionpodcast
Coaching applications - https://odysseycoachingsystems.co/online-nutrition-coaching
⚙️ There's phase before, as well as after your transformation.
Without the before, it's going to be more difficult to create optimal results.
Without the after, your results won't last (more about that in another episode).
In this mini-episode, Johan discusses the second phase of OCS' three-phase strategy for creating long-term results. You'll learn about the transformation phase, where the you'll realize your goals. It's your 'in-season' where you'll focus on doing the work, persisting through setbacks, and continuous reflection and refinement of your processes.
📖 E-book (free download):https://odysseycoachingsystems.co/e-book/
Weekly Article:https://odysseycoachingsystems.co/morning-routines/
Watch this episode on YouTube:https://youtu.be/_aDPlKliz3c
More from Talking Nutrition and Odyssey Coaching Systems 👇🏼
Follow @johanvesters_ocs on Instagram - https://www.instagram.com/johanvesters_ocs/
Read the blog - https://odysseycoachingsystems.co/blog/
Watch TN on YouTube - https://www.youtube.com/@talkingnutritionpodcast
Coaching applications - https://odysseycoachingsystems.co/online-nutrition-coaching
🐓 In this episode of Talking Nutrition, Johan discusses the importance of morning routines and shares his personal journey with finding the right routine. You'll learn about the problem with hour-long influencer routines, how to find a middle-ground-approach that works for YOU, how to level up your health, self, wealth, and relationships and more.
📖 E-book (free download):https://odysseycoachingsystems.co/e-book/
Weekly Article:https://odysseycoachingsystems.co/morning-routines/
Timestamps:(0:00) Introduction
(14:56) The Problem With ‘The 5am Club’-Style Morning Routines
(20:27) The Anti-Morning Routine
(22:32) 4-Part Blueprint for Crafting YOUR Ideal Day
(28:21) You CREATE What Works for You
Watch this episode on YouTube:https://youtu.be/pAel_r1dpV8
More from Talking Nutrition and Odyssey Coaching Systems 👇🏼
Follow @johanvesters_ocs on Instagram - https://www.instagram.com/johanvesters_ocs/
Read the blog - https://odysseycoachingsystems.co/blog/
Watch TN on YouTube - https://www.youtube.com/@talkingnutritionpodcast
Coaching applications - https://odysseycoachingsystems.co/online-nutrition-coaching
⚙️ There's phase before, as well as after your transformation.
Without the before, it's going to be more difficult to create optimal results.
Without the after, your results won't last (more about that in another episode).
In this mini-episode of Talking Nutrition, Johan breaks down the importance of preparation BEFORE starting your transformation journey. You'll learn about the challenges of learning about nutrition, and a short list of books to dive into, why it's key to first build a foundation of healthy habits to create momentum.
📖 E-book (free download):https://odysseycoachingsystems.co/e-book/
Weekly Article:https://odysseycoachingsystems.co/new-years-resolution/
Timestamps:
(0:00) Introduction - Phase 1: PREPARE
(3:46) Book Recommendations for Learning About Nutrition
(7:57) Habits to Create Before Chasing Your Goals
(11:50) Why not to Skip This Phase
Watch this episode on YouTube:https://youtu.be/fmPt53n-yU0
More from Talking Nutrition and Odyssey Coaching Systems 👇🏼
Follow @johanvesters_ocs on Instagram - https://www.instagram.com/johanvesters_ocs/
Read the blog - https://odysseycoachingsystems.co/blog/
Watch TN on YouTube - https://www.youtube.com/@talkingnutritionpodcast
Coaching applications - https://odysseycoachingsystems.co/online-nutrition-coaching
🎆 In this episode of Talking Nutrition, Johan discusses 5 common mistakes people make when setting and pursuing their New Year's resolutions. You'll learn about the importance of avoiding strict and unsustainable diets, being patient and realistic with expectations, creating a strategy and long-term plan, avoiding an all-or-nothing mindset, and not relying solely on motivation. By addressing these mistakes, you can increase your chances of successfully reaching your goals in 2024.
📖 E-book (free download):https://odysseycoachingsystems.co/e-book/
🤳🏼 Habit Tracker (free download):https://odysseycoachingsystems.co/habit-tracker/
Weekly Article:https://odysseycoachingsystems.co/new-years-resolution/
Timestamps:
(0:00) Introduction - How to Keep Your New Year's Resolution in 2024
(12:22) Mistake 1
(19:30) Mistake 2
(22:48) Mistake 3
(28:45) Mistake 4
(31:52) Mistake 5
(36:18) Common Mistakes Summarized
Watch this episode on YouTube:https://youtu.be/6cxAcmV9mZk
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Follow @johanvesters_ocs on Instagram - https://www.instagram.com/johanvesters_ocs/
Read the blog - https://odysseycoachingsystems.co/blog/
Watch TN on YouTube - https://www.youtube.com/@talkingnutritionpodcast
Coaching applications - https://odysseycoachingsystems.co/online-nutrition-coaching
✅ In this mini-episode of Talking Nutrition, Johan shares a proven 6-step framework for creating and changing habits in 2024. You'll learn about goal-setting and creating awareness, taking action by focusing on the process, why consistency is key when it comes to lasting lifestyle and behavior change, and more.
Want the free Habit Tracker mentioned in this episode, that helps you track your consistency, reflect on your new habits, and ADD to the challenge once you're on a roll?
🤳🏼 Habit Tracker (free download):https://odysseycoachingsystems.co/habit-tracker/
Weekly Article:https://odysseycoachingsystems.co/no-alcohol-30-days/
Timestamps:0:00 Introduction - Setting New Year's Goals & Resolutions
3:59 Why Consistency & Focusing on the Process is so Important
8:28 Step 1: Create Awareness
10:08 Step 2: Take Action
11:40 Step 3: Keep Track
13:30 Step 4: Reflect
14:13 Step 5: Amplify!
15:01 Step 6: Keep Going - Outro
Watch this episode on YouTube:https://youtu.be/E-3GT6N8Y7g
More from Talking Nutrition and Odyssey Coaching Systems 👇🏼
Follow @johanvesters_ocs on Instagram - https://www.instagram.com/johanvesters_ocs/
Read the blog - https://odysseycoachingsystems.co/blog/
Watch TN on YouTube - https://www.youtube.com/@talkingnutritionpodcast
Coaching applications - https://odysseycoachingsystems.co/online-nutrition-coaching
🥂 In this episode, Johan discusses the benefits of quitting alcohol and the popular trend of Dry January. He shares his personal experience of giving up alcohol and the positive effects it has on your mind and body. We explore the effects of alcohol on health, the social pressure and stigma around not drinking, a six-step process for changing any habit long-term, and more. Happy New Year!
Related blog:https://odysseycoachingsystems.co/no-alcohol-30-days/
Habit Tracker (free download)https://odysseycoachingsystems.co/habit-tracker/
Timestamps:(0:00) Happy New Year!
(6:42) The Negative Effects of Alcohol on the Body
(9:40) Social Pressure and the Stigma of Not Drinking
(12:54) The Origins and Popularity of Dry January
(17:05) Six-Step Process for Changing Habits
(26:14) Will Alcohol Become the Next 'Cigarettes'?
Watch this episode on YouTube:https://www.youtube.com/watch?v=pi91ifcP41Y&t=482s
More from Talking Nutrition and Odyssey Coaching Systems 👇🏼
Follow @johanvesters_ocs on Instagram - https://www.instagram.com/johanvesters_ocs/
Read the blog - https://odysseycoachingsystems.co/blog/
Watch TN on YouTube - https://www.youtube.com/@talkingnutritionpodcast
Coaching applications - https://odysseycoachingsystems.co/online-nutrition-coaching
In this episode of Talking Nutrition, Johan is joined by Pia Seeberg to discuss her personal nutrition and muscle-building journey. You'll learn why it's important to focus more on eating enough instead of restricting yourself, keeping a more sustainable mindset, the changes Pia experienced once she began to properly fuel her training, why it's important to have conversations and confront our weaknesses, and more!
Where to follow Pia:Website - www.piaseeberg.no
Instagram - @piaseeberg
YouTube - https://www.youtube.com/@seebergpia
*This episode is brought to you by* Odyssey Coaching Systems**
Timestamps:
(0:00) Introduction - Pia Seeberg
(6:24) How much should you eat when you lift?
(13:45) Why Pia decided to share their journey
(22:29) The importance of eating MORE
(29:22) Bulking myths and lean-gaining
(39:05) Overcoming your weaknesses
(46:08) Outro - Where to follow Pia
More from Talking Nutrition and Odyssey Coaching Systems 👇🏼
Follow @johanvesters_ocs on Instagram - https://www.instagram.com/johanvesters_ocs/
Read the blog - https://odysseycoachingsystems.co/blog/
Watch TN on YouTube - https://www.youtube.com/@talkingnutritionpodcast
Coaching applications - https://odysseycoachingsystems.co/online-nutrition-coaching
In this episode, Johan and Kristine go on a 30-minute rant about diet culture and everything that's wrong with it. You'll learn about common contradictions, myths, and misconceptions, and how a lot of the claims that are spread out there in mainstream and social media often have only one purpose: getting to your money.
The dietary supplement industry accounts for hundreds of billions of dollars every single year, we have all the resources and information available, though people still aren't getting the help they desire and deserve.
On a more positive note though, despite the challenges, snake oil salesmen, and charlatans, there are a lot of amazing people in the health and fitness space. With the evidence-based space growing rapidly, there's more and more quality information and help available.
Enjoy the episode, stay critical, and happy New Year!
Instagram:Johan: @johanvesters_ocs
Kristine: @kristineandali
Coaching applications:https://odysseycoachingsystems.co/online-nutrition-coaching
*This episode is brought to you by* Odyssey Coaching Systems & KA Nutrition**
More from Talking Nutrition and Odyssey Coaching Systems 👇🏼
Follow @johanvesters_ocs on Instagram - https://www.instagram.com/johanvesters_ocs/
Read the blog - https://odysseycoachingsystems.co/blog/
Watch TN on YouTube - https://www.youtube.com/@talkingnutritionpodcast
Coaching applications - https://odysseycoachingsystems.co/online-nutrition-coaching
In this episode, Johan and Alexsandra discuss strategies for enjoying the holiday season while maintaining a balanced approach to nutrition and health. They emphasize the importance of balancing flexibility and practicing moderation.
You'll learn about their favorite tips for making overall healthy choices while still allowing for your favorite holiday treats and once-a-year Christmas dinners, the social and mental aspects of your health, and respecting individual choices and avoiding judgement.
Merry Christmas, enjoy the rest of your year, recharge, and don't forget to create memories with your loved ones!
Instagram:Johan: @johanvesters_ocs
Alexsandra: @kiropraktor_nordtun_ocs
Coaching applications:https://odysseycoachingsystems.co/online-nutrition-coaching/
Timestamps:
0:00 Introduction
8:59 Tips for practicing both flexibility and moderation
10:15 Reflection and planning
18:35 Memories vs sticking to your macros
22:17 Staying active over the holidays
26:24 Avoid judging others for not being on YOUR journey
29:51 Reflecting and checking in with yourself
35:34 Merry Christmas!
*This episode is brought to you by* Odyssey Coaching Systems**
More from Talking Nutrition and Odyssey Coaching Systems 👇🏼
Follow @johanvesters_ocs on Instagram - https://www.instagram.com/johanvesters_ocs/
Read the blog - https://odysseycoachingsystems.co/blog/
Watch TN on YouTube - https://www.youtube.com/@talkingnutritionpodcast
Coaching applications - https://odysseycoachingsystems.co/online-nutrition-coaching
In this Q&A episode, Johan first shares a client story that teaches you how to handle stressful and overwhelming periods. Then you'll learn about the importance of keeping food quality high, the role of tracking macros for achieving results, the effects of birth control on appetite and weight, staying active with a physically and mentally draining job, and the necessity of warmups before weight training. Lastly, you'll find out what's more important; quality sleep or quality food.
Instagram: https://www.instagram.com/johanvesters_ocs/
Coaching applications:https://odysseycoachingsystems.co/online-nutrition-coaching/
Timestamps:
0:00 Introduction
4:58 When you feel too stressed/overwhelmed to work on your nutrition
16:51 If calories are equated, does food quality matter?
20:45 Can birth contol affect appetite or weight?
23:26 How to build muscle and strength without tracking
29:44 Staying consistent with a physically and mentally draining job
37:04 Cardio machine warm ups
39:02 What's more important, good sleep or good nutrition?
*This episode is brought to you by* Odyssey Coaching Systems**
More from Talking Nutrition and Odyssey Coaching Systems 👇🏼
Follow @johanvesters_ocs on Instagram - https://www.instagram.com/johanvesters_ocs/
Read the blog - https://odysseycoachingsystems.co/blog/
Watch TN on YouTube - https://www.youtube.com/@talkingnutritionpodcast
Coaching applications - https://odysseycoachingsystems.co/online-nutrition-coaching
In this episode, Johan provides personal updates and introduces a new coach to the team. He then answers questions about prioritizing sleep vs. working out, the amount of cardio needed for fat loss, and the impact of ultra-processed foods on nutrition. You'll learn about the importance of focusing on overall diet quality and incorporating both minimally processed and more processed in moderation foods as part of a balanced approach. He encourages listeners to prioritize health, fitness, and building a stronger body, rather than solely focusing on weight loss.
Instagram: https://www.instagram.com/johanvesters_ocs/
Coaching applications:https://odysseycoachingsystems.co/online-nutrition-coaching/
Timestamps:
00:00 Introduction
11:35 Q&A: Prioritizing Sleep vs. Working Out
17:44 Q&A: How Much Cardio for Fat Loss
25:29 Q&A: Are Ultra Processed Foods Always Bad?
39:48 Conclusion
*This episode is brought to you by* Odyssey Coaching Systems**
More from Talking Nutrition and Odyssey Coaching Systems 👇🏼
Follow @johanvesters_ocs on Instagram - https://www.instagram.com/johanvesters_ocs/
Read the blog - https://odysseycoachingsystems.co/blog/
Watch TN on YouTube - https://www.youtube.com/@talkingnutritionpodcast
Coaching applications - https://odysseycoachingsystems.co/online-nutrition-coaching
Back with another Instagram Q&A! This week, Kristine and Johan catch up and answer questions about balancing hormones, determining caloric deficit, eating gluten-free when dining out, the prevalence of hormonal imbalance, finding the right caloric intake, and natural ways to improve testosterone levels.
Takeaways:
- Balancing hormones requires a holistic approach, including adequate sleep, stress management, and a nutrient-rich diet.
- Determining the right caloric deficit depends on individual factors such as activity level, goals, and biofeedback.
- When eating gluten-free when dining out, it's important to research the menu beforehand, communicate your dietary needs to the restaurant staff, and choose simple, unprocessed options.
- Hormonal imbalances are becoming more common due to modern lifestyle factors such as stress, diet, and lack of sleep.
- Finding the right caloric intake involves tracking food intake, monitoring body weight, and adjusting based on biofeedback.
- Natural ways to improve testosterone levels include eating a balanced diet, getting enough sleep, managing stress, limiting alcohol consumption, and considering supplements like boron, magnesium, zinc, and vitamin D.
Timestamps:00:00 Introduction and Personal Updates
03:02 Tips for Balancing Hormones
07:05 Determining Caloric Deficit
11:13 Eating Gluten-Free When Dining Out
19:01 Prevalence of Hormonal Imbalance
25:04 Finding the Right Caloric Intake
31:51 Natural Ways to Improve Testosterone Levels
*This episode is brought to you by* Odyssey Coaching Systems & KA Nutrition**
More from Talking Nutrition and Odyssey Coaching Systems 👇🏼
Follow @johanvesters_ocs on Instagram - https://www.instagram.com/johanvesters_ocs/
Read the blog - https://odysseycoachingsystems.co/blog/
Watch TN on YouTube - https://www.youtube.com/@talkingnutritionpodcast
Coaching applications - https://odysseycoachingsystems.co/online-nutrition-coaching
❄️ It's cold, it's dark, and it's starting to affect your mood and energy levels... In this episode of Talking Nutrition, Johan talks about Seasonal Affective Disorder, common signs and symptoms to look out for, and how to get through winter without having to go into social hibernation.
There are things outside of your control, like the darkness and cold temperatures that come with winter. But you can always focus on what's within your control in order to make the best of it.
Enjoy the episode! This winter, let us all try not to let winter get to us too much.
Mentioned in this episode:
https://www.nimh.nih.gov/health/publications/seasonal-affective-disorder
Timestamps:
0:00 Introduction
3:10 Signs and Symptoms of Seasonal Affective Disorder (SAD)
11:35 Making the best of it by focusing on what's within your control
19:34 Outro
*This episode is brought to you by* Odyssey Coaching Systems**
More from Talking Nutrition and Odyssey Coaching Systems 👇🏼
Follow @johanvesters_ocs on Instagram - https://www.instagram.com/johanvesters_ocs/
Read the blog - https://odysseycoachingsystems.co/blog/
Watch TN on YouTube - https://www.youtube.com/@talkingnutritionpodcast
Coaching applications - https://odysseycoachingsystems.co/online-nutrition-coaching
🔑 In this episode of Talking Nutrition, you'll learn about the third of four essential keys to a successful fitness journey and a happy, healthy life. These keys - which also happen to be the four Stoic Virtues - are what drives Odyssey Coaching System's action-based coaching approach. It's the stuff you need to be successful long-term.
This third key, Temperance, helps you create balance (in a different way than most assume), get more discipline and better at self-control, build resilience through doing hard things, manage your emotions, and moderate everything in a world of excess, convenience, and comfort.
If you easily give in to temptations, and you've heard "you just need to be more disciplined" before, but can't figure out HOW to, then this episode is for you!
Timestamps:0:00 Introduction - Temperance
3:43 The Human Brain in a World of Excess
10:35 The Truth about Finding ‘Balance’
18:09 Moderation in All Things
22:57 The Art of Doing Hard Things
31:17 Keeping Your Emotions in Check
38:30 Cultivating Self-Discipline
*This episode is brought to you by* Odyssey Coaching Systems**
More from Talking Nutrition and Odyssey Coaching Systems 👇🏼
Follow @johanvesters_ocs on Instagram - https://www.instagram.com/johanvesters_ocs/
Read the blog - https://odysseycoachingsystems.co/blog/
Watch TN on YouTube - https://www.youtube.com/@talkingnutritionpodcast
Coaching applications - https://odysseycoachingsystems.co/online-nutrition-coaching
🔑 In this episode of Talking Nutrition, you'll learn about the second of four essential keys to a successful fitness journey and a happy, healthy life. These keys - which also happen to be the four Stoic Virtues - are what drives Odyssey Coaching System's action-based coaching approach. It's the stuff you need to be successful long-term.
The second key, Wisdom, allows you to truly find what works for you and finally master your food, fitness, and mindset. You'll learn how to reframe failure, what 'The Process' really means, and how to cultivate a Growth Mindset that allows you to always keep growing.
If you've ever felt confused, trying to figure out this whole eating-healthy thing on your own, then this one's for you.
Timestamps:0:00 Introduction - Wisdom
9:19 Learning About What Works for YOU
15:39 How To Find Reliable Health Information Online
27:13 Overcoming and Reframing Failure
28:53 What Does ‘Trust the Process’ Even Mean?
31:23 Cultivating a Growth Mindset
*This episode is brought to you by* Odyssey Coaching Systems**
More from Talking Nutrition and Odyssey Coaching Systems 👇🏼
Follow @johanvesters_ocs on Instagram - https://www.instagram.com/johanvesters_ocs/
Read the blog - https://odysseycoachingsystems.co/blog/
Watch TN on YouTube - https://www.youtube.com/@talkingnutritionpodcast
Coaching applications - https://odysseycoachingsystems.co/online-nutrition-coaching
🦃 Happy Thanksgiving! In this episode, Kristine and Johan discuss their favorite tips and tactics for helping you enjoy your Holidays to the fullest, without unnecessary guilt or stress around food.
Through self-monitoring, some movement, eating slowly and mindfully, and a few other tools you'll learn in this episode, you get to both enjoy your day AND keep yourself from overeating.
Enjoy your Holiday! Don't track your macros, don't avoid all the stuff you usually wouldn't eat, and remember that moderation IS key. It doesn't have to be All or Nothing.
If you love this episode, please feel free to share a quick screenshot in your IG stories, or drop us a 5-star rating on Spotify or Apple Podcasts! Thanks for supporting the show, enjoy the episode!
*KA Nutrition is running a Black Friday offer through November 26th! To learn more, inquire via the following link: https://www.ka-nutrition.com/nutrition-coaching*
Timestamps:**
0:00 Introduction
5:15 Crucial conversations with your family/friends
11:25 Self-monitoring and creating Holiday momentum
16:45 Tips & Tactics
26:43 Don't judge those who aren't on YOUR journey
30:27 Happy Thanksgiving!
*This episode is brought to you by* Odyssey Coaching Systems & KA Nutrition**
More from Talking Nutrition and Odyssey Coaching Systems 👇🏼
Follow @johanvesters_ocs on Instagram - https://www.instagram.com/johanvesters_ocs/
Read the blog - https://odysseycoachingsystems.co/blog/
Watch TN on YouTube - https://www.youtube.com/@talkingnutritionpodcast
Coaching applications - https://odysseycoachingsystems.co/online-nutrition-coaching
🤰 In this episode of Talking Nutrition, Johan is joined by chiropractor, PT, and fellow nutrition coach, Alexsandra Nordtun to talk about food and fitness during and after pregnancy.
Alexsandra first shares her personal fitness journey, growing up doing Judo at an international level, and how she developed a passion for helping people improve their health.
Then, you'll learn about what nutrients to look out for, what and how much to eat during pregnancy, how to support the healthy development of the baby, training considerations, and finally, things to keep in mind while breastfeeding.
If you love this episode, please feel free to share a quick screenshot in your IG stories, or drop us a 5-star rating on Spotify or Apple Podcasts! Thanks for supporting the show, enjoy the episode!
Make sure to follow @kiropraktor_nordtun on Instagram: https://www.instagram.com/kiropraktor_nordtun/
Timestamps:0:00 Introduction - Alexsandra Nordtun
13:42 Females are not small men
17:31 Whole foods and micronutrients for healthy development of the baby
27:26 Training considerations throughout the different trimesters
31:58 What about AFTER giving birth?
42:57 Where to follow Alexsandra
*This episode is brought to you by* Odyssey Coaching Systems**
More from Talking Nutrition and Odyssey Coaching Systems 👇🏼
Follow @johanvesters_ocs on Instagram - https://www.instagram.com/johanvesters_ocs/
Read the blog - https://odysseycoachingsystems.co/blog/
Watch TN on YouTube - https://www.youtube.com/@talkingnutritionpodcast
Coaching applications - https://odysseycoachingsystems.co/online-nutrition-coaching
🔑 In this episode of Talking Nutrition, you'll learn about the first of four essential keys to a successful fitness journey and a happy, healthy life. These keys - which also happen to be the four Stoic Virtues - are what drives Odyssey Coaching System's action-based coaching approach. It's the stuff you need to be successful long-term.
The first key, Courage, allows you to face where you're at and take full ownership of what you'll do about it. It helps you get started, keep going when met with friction, obstacles, and setbacks, and continuously push yourself to grow and level up in every aspect of life.
If you've ever wondered if you have what it takes, this episode is for you.
Timestamps:0:00 Introduction - COURAGE
7:38 Extreme Ownership
11:42 You just need to get started
15:29 How to overcome obstacles
22:26 Taking on new challenges
28:38 Courage is Essential for Growth
34:40 Embrace the challenge
*This episode is brought to you by* Odyssey Coaching Systems**
More from Talking Nutrition and Odyssey Coaching Systems 👇🏼
Follow @johanvesters_ocs on Instagram - https://www.instagram.com/johanvesters_ocs/
Read the blog - https://odysseycoachingsystems.co/blog/
Watch TN on YouTube - https://www.youtube.com/@talkingnutritionpodcast
Coaching applications - https://odysseycoachingsystems.co/online-nutrition-coaching
❓ We hadn't done a Q&A in a while, so... here's another Q&A episode! In this episode of Talking Nutrition, Johan answers the following questions:
-
How have you kept track of the process, learning to know what works for you and your body?
-
What is your opinion about not eating breakfast, but waiting til lunch? Like intermittent fasting/reducing your eating window. What are your thoughts about this?
-
How do you find your maintenance?
-
How unregulated is the supplement industry? And what to look for in high-quality brands you trust?
Timestamps:
0:00 An introduction rant
5:59 Finding what works for YOU
15:46 Thoughts on intermittent fasting
21:07 Finding your maintenance
26:31 The unregulated supplement industry and what to look out for
*This episode is brought to you by* Odyssey Coaching Systems**
More from Talking Nutrition and Odyssey Coaching Systems 👇🏼
Follow @johanvesters_ocs on Instagram - https://www.instagram.com/johanvesters_ocs/
Read the blog - https://odysseycoachingsystems.co/blog/
Watch TN on YouTube - https://www.youtube.com/@talkingnutritionpodcast
Coaching applications - https://odysseycoachingsystems.co/online-nutrition-coaching
In this episode of Talking Nutrition, Johan is joined by Tara Nicole (nutrition coach) to talk about her history with disordered eating habits, and how she overcame them.
Tara shares her journey, going from growing up athletic (but eating a trash diet), to living the student life, drinking, and weight gain, to finding bodybuilding and taking it too far, to then ultimately finding a more balanced, flexible way of living.
Her story is an important one to share because there are a lot of people out there with similar struggles, who she's passionate about helping. If you've ever taken any of this health and fitness stuff too far, then this episode's for you!
Make sure to follow @trainwiththee on Instagram:
https://www.instagram.com/trainwithtee/
Timestamps:0:00 Introduction - Tara Nicole
5:08 Growing up playing college basketball
14:45 Student life, alcohol, and feeling depressed
17:58 How she found bodybuilding
24:21 From newbie gains to disordered eating habits
33:30 Finding flexible dieting
39:55 Outro
*This episode is brought to you by* Odyssey Coaching Systems**
More from Talking Nutrition and Odyssey Coaching Systems 👇🏼
Follow @johanvesters_ocs on Instagram - https://www.instagram.com/johanvesters_ocs/
Read the blog - https://odysseycoachingsystems.co/blog/
Watch TN on YouTube - https://www.youtube.com/@talkingnutritionpodcast
Coaching applications - https://odysseycoachingsystems.co/online-nutrition-coaching
⚖️ Ever step on the scale, just to have your mood RUINED?
You worked out extra hard, your nutrition was on point, and you hit your steps... Yet, you STILL gained weight overnight? You thought you were in a deficit, and you finally lost some weight, just to see that number jump back up again in no time?
In this episode of Talking Nutrition, you'll learn how weight changes don't always equal changes in body fat levels, the factors that influence body weight, the illusion of fast fat loss when doing low-carb diets, and lastly, how you can still use the data to your advantage, so you can reach your goals without that number on the scale ruining your day.
Timestamps:
0:00 Introduction
5:47 Weight gain/loss does not equal fat gain/loss
9:27 Why did you gain weight overnight?
16:37 Low-carb diets and the illusion of fast fat loss
22:47 Why it's still important to track body weight
29:56 Making progress you don't see on the scale
*This episode is brought to you by* Odyssey Coaching Systems**
More from Talking Nutrition and Odyssey Coaching Systems 👇🏼
Follow @johanvesters_ocs on Instagram - https://www.instagram.com/johanvesters_ocs/
Read the blog - https://odysseycoachingsystems.co/blog/
Watch TN on YouTube - https://www.youtube.com/@talkingnutritionpodcast
Coaching applications - https://odysseycoachingsystems.co/online-nutrition-coaching
⌚️Did you know that your fitness tracker has NO idea how many calories you burn?
In this episode of Talking Nutrition, Johan first breaks down what the research indicates when it comes to fitness trackers' abilities to measure steps, heart rate, calories burned, and more.
Then, you'll learn how following your fitness tracker can work against your weight loss goal, and finally, how to accurately manage your calories (and so, your transformation).
Enjoy the episode!
Related blog:
https://odysseycoachingsystems.co/fitness-tracker-accuracy/
Timestamps:
0:00 Introduction
5:15 Recent research on the accuracy of fitness trackers
10:05 How following your fitness tracker can work against your weight loss goal
16:21 Managing energy balance without tracking calories burned
20:50 Benefits of using a fitness tracker
27:57 Using data is a tool, not the goal
*This episode is brought to you by* Odyssey Coaching Systems**
Studies:**- Accuracy of Heart Rate Watches: Implications for Weight Management (2016) - PMID: 27232714
- Reliability and Validity of Commercially Available Wearable Devices for Measuring Steps, Energy Expenditure, and Heart Rate: Systematic Review (2020) - PMID: 32897239
- Wrist-worn devices for the measurement of heart rate and energy expenditure: A validation study for the Apple Watch 6, Polar Vantage V and Fitbit Sense (2022) - PMID: 34957939
- Accuracy and Acceptability of Wrist-Wearable Activity-Tracking Devices: Systematic Review of the Literature (2022) - PMID: 35060915
More from Talking Nutrition and Odyssey Coaching Systems 👇🏼
Follow @johanvesters_ocs on Instagram - https://www.instagram.com/johanvesters_ocs/
Read the blog - https://odysseycoachingsystems.co/blog/
Watch TN on YouTube - https://www.youtube.com/@talkingnutritionpodcast
Coaching applications - https://odysseycoachingsystems.co/online-nutrition-coaching
💩 Back with part two of the Digestion Deep Dive! Before you jump in, if you haven't yet, make sure to go back to episode 83 first. Then, let's look into some more not-so-obvious factors that may just be contributing to your digestive issues.
In this episode of Talking Nutrition, Kristine and Johan share how protein feedings, water, meal frequency, and how soon you eat after your workout can impact your digestion. Lastly, to wrap this two-part mini-series up, you'll learn where to start, and why to be careful with certain digestive supplements like probiotics.
Enjoy part 2! 🎙️
Timestamps:
0:00 Introduction
1:42 Eating too much protein in one sitting
6:27 Eating immediately after a workout
10:19 Drinking too much water
13:16 Eating too often
21:53 Where to start...
26:20 WARNING: Be careful when it comes to digestive supplements
*This episode is brought to you by* Odyssey Coaching Systems & KA Nutrition**
More from Talking Nutrition and Odyssey Coaching Systems 👇🏼
Follow @johanvesters_ocs on Instagram - https://www.instagram.com/johanvesters_ocs/
Read the blog - https://odysseycoachingsystems.co/blog/
Watch TN on YouTube - https://www.youtube.com/@talkingnutritionpodcast
Coaching applications - https://odysseycoachingsystems.co/online-nutrition-coaching
🔥 Picture this: you do another strict diet for a few weeks, you finally lose a couple of kilos/pounds, you're excited... But, what now? Are you supposed to continue to eat this little? Is it OK to go back to normal once you're done? Can you eat more again without regaining the weight lost?
As much as obesity is a worldwide issue, it's not always a weight LOSS problem. A lot of (if not most) of the time, it's a weight loss MAINTENANCE problem. And even though the moment right AFTER losing weight is where most people go wrong, for some reason you were never told about the exit strategy you need to successfully keep it off.
In this episode, we discuss that exit strategy.
Enjoy 🎙️
Timestamps:
0:00 Introduction
9:48 Should You Reverse-Diet?
16:09 Calorie Adjustments
25:21 Setting New Goals Once You've Lost the Weight
29:11 Getting Out of the Dieting Mindset
31:49 The Holiday Season & Fat Loss...
*This episode is brought to you by* Odyssey Coaching Systems**
More from Talking Nutrition and Odyssey Coaching Systems 👇🏼
Follow @johanvesters_ocs on Instagram - https://www.instagram.com/johanvesters_ocs/
Read the blog - https://odysseycoachingsystems.co/blog/
Watch TN on YouTube - https://www.youtube.com/@talkingnutritionpodcast
Coaching applications - https://odysseycoachingsystems.co/online-nutrition-coaching
💩 In this week's episode of Talking Nutrition - or more like... Talking Digestion - Kristine and Johan break down some not-so-obvious factors that may just be contributing to your digestive issues.
Digestive health is a crucial aspect of your health and fitness journey, that at times can be a tricky one to figure out. However, more often than not, you can improve things by focusing on the basics discussed in this digestion mini-series.
Enjoy the episode, and stay tuned for part 2! 🎙️
Timestamps:
0:00 Introduction
5:10 Exercising too much
11:06 Not getting enough sleep
13:51 Eating while distracted or stressed
18:46 Morning routine (or lack thereof)
22:43 Stressing about getting bloated
25:43 Undereating & chronic dieting
30:57 Eating too many vegetables
35:44 Outro
*This episode is brought to you by* Odyssey Coaching Systems & KA Nutrition**
More from Talking Nutrition and Odyssey Coaching Systems 👇🏼
Follow @johanvesters_ocs on Instagram - https://www.instagram.com/johanvesters_ocs/
Read the blog - https://odysseycoachingsystems.co/blog/
Watch TN on YouTube - https://www.youtube.com/@talkingnutritionpodcast
Coaching applications - https://odysseycoachingsystems.co/online-nutrition-coaching
This week's bonus episode is part 2 of the Steptember Challenge: 'Week 3: Ask Me Anything' Zoom Q&A session.
Johan answers questions about muscle gain, fat loss, growth mindset, dealing with stress and burnout, supplements, the best form of exercise for weight loss, and much more.
Enjoy, and feel free to join our online fitness community here: https://www.facebook.com/groups/ocscommunity
Timestamps:
0:00 Introduction
1:47 Having SOME candy without having to feel guilty about it
4:42 Small meals to 'stoke' the metabolic fire?
7:37 Is fasting daily good for women?
10:13 What to do if your mindset is holding you back
15:19 Sustainable fat loss
16:26 Muscle gain if you're 50+
17:40 Why Johan became a coach
19:28 Vitamin D supplementation
19:52 Growth mindset
21:17 Can you compensate a lack of sleep by taking naps?
24:18 Biggest regret & biggest win
26:32 Should you take breaks from taking Creatine?
27:28 Dealing with burnouts
30:10 How to include more protein in your breakfast
31:00 Is it normal to feel tired and lazy during a cut?
32:54 Go-to meals & the effects of stress
35:22 Is glutamine a good supplement?
36:36 Best exercise for weight loss
*This episode is brought to you by* Odyssey Coaching Systems**
More from Talking Nutrition and Odyssey Coaching Systems 👇🏼
Follow @johanvesters_ocs on Instagram - https://www.instagram.com/johanvesters_ocs/
Read the blog - https://odysseycoachingsystems.co/blog/
Watch TN on YouTube - https://www.youtube.com/@talkingnutritionpodcast
Coaching applications - https://odysseycoachingsystems.co/online-nutrition-coaching
In this episode of Talking Nutrition, you'll learn about the exact daily and weekly action-based goals to aim for that, when done consistently, will make your fat loss phase successful.
We'll start with the bigger picture, looking at periodization, doing the pre-work, and planning for breaks. Then we'll talk about the three non-negotiable 'pillars' (as in: these things NEED to happen consistently to be successful), and going in with a Get-sh*t-done mindset. Finally, you'll get an overview of all the other things that should be taken care of consistently throughout your fat loss and any other phase.
Remember, that there will be temporary trade-offs. But when you give it your best and you follow the guidelines mentioned in this episode, you'll be able to get the most out of your fat loss phase.
Download the Habit Tracker:https://odysseycoachingsystems.co/habit-tracker/
Timestamps:
0:00 Introduction
4:07 Without the pre-work, the results won't be as good
8:25 The three (non-negotiable) pillars for fat loss
14:28 Going in with a Get-sh*t-done mindset
21:03 Calorie adjustments and additional guidelines
30:25 Temporary trade-offs and saying no - outro
*This episode is brought to you by* Odyssey Coaching Systems**
More from Talking Nutrition and Odyssey Coaching Systems 👇🏼
Follow @johanvesters_ocs on Instagram - https://www.instagram.com/johanvesters_ocs/
Read the blog - https://odysseycoachingsystems.co/blog/
Watch TN on YouTube - https://www.youtube.com/@talkingnutritionpodcast
Coaching applications - https://odysseycoachingsystems.co/online-nutrition-coaching
This week's bonus episode is part 1 of the Steptember Challenge: 'Week 3: Ask Me Anything' Zoom Q&A session.
Johan answers questions about losing that stubborn last bit of body fat (AKA the spare tyre), how to deal with low motivation and rough days in general, strength training for the long term health benefits, supplements, and more.
Enjoy, and feel free to join our online fitness community here: https://www.facebook.com/groups/ocscommunity
Timestamps:
0:00 Introduction
2:11 Training to avoid shin splints
2:52 Meal prep without eating the same stuff every time
9:13 Losing the spare tyre
11:39 Adjusting training based on how your body feels
14:02 Basic supplements to consider looking in to
22:04 What if you're not hungry?
24:32 Dealing with low motivation
30:10 Long term health benefits of strength training and steps
*This episode is brought to you by* Odyssey Coaching Systems**
More from Talking Nutrition and Odyssey Coaching Systems 👇🏼
Follow @johanvesters_ocs on Instagram - https://www.instagram.com/johanvesters_ocs/
Read the blog - https://odysseycoachingsystems.co/blog/
Watch TN on YouTube - https://www.youtube.com/@talkingnutritionpodcast
Coaching applications - https://odysseycoachingsystems.co/online-nutrition-coaching
Tracking your food periodically is objectively speaking THE best method for creating results. You get to relearn portion control, what's in certain foods (in terms of macronutrients, micronutrients, fiber, etc), and you're in full control of your transformation.
In this episode of Talking Nutrition, Johan first shares a personal analogy to show you how everything new takes some getting used to, but with time becomes easier.
Next, you'll learn about the plan to create the ultimate 'how to track your macros' training, and the 'secret' that makes it unnecessary.
Last but not least, we recap why tracking macros is so important, and how you can use it to your advantage during your transformation, and then move away from it once you're back at maintenance.
Enjoy the episode, and if you're ever looking for tips and tracks to make tracking your food quicker and easier, feel free to DM @johanvesters_ocs or @talkingnutritionpodcast on Instagram!
Timestamps:
0:00 Introduction
2:56 The inevitable learning curve
10:45 My plan to create the perfect 'how to track your macros' training
14:29 The 'secret' revealed
16:28 Why periodically tracking is so important
22:12 Outro
*This episode is brought to you by* Odyssey Coaching Systems**
More from Talking Nutrition and Odyssey Coaching Systems 👇🏼
Follow @johanvesters_ocs on Instagram - https://www.instagram.com/johanvesters_ocs/
Read the blog - https://odysseycoachingsystems.co/blog/
Watch TN on YouTube - https://www.youtube.com/@talkingnutritionpodcast
Coaching applications - https://odysseycoachingsystems.co/online-nutrition-coaching
This week's bonus episode is part 2 of the Steptember Challenge 'Week 2: Nutrition' Zoom Q&A session.
Johan answers questions about over-consumption of protein, fasting, the anabolic window, fiber, gut health, stress, general nutrition and lifestyle tips, and more.
Enjoy, and feel free to join our online fitness community here: https://www.facebook.com/groups/ocscommunity
Timestamps:
0:00 Introduction
1:17 What happens when you consume too much protein
5:06 Anabolic window & post workout protein
6:40 Is intermittent fasting good for muscle gain?
9:01 Benefits of adding a weekly vegetarian meal
14:59 Which macro is most important?
17:50 Post run nutrition after doing heavy cardio (with a gastric bypass)
20:20 Low processed foods for gut health
22:23 Tips for increasing fiber
23:16 Sparkling water for satiety
24:02 Air fryer fries & ketchup
25:38 Nutrition when you're sick
27:45 How does stress impact your dietary habits?
29:35 Nutrition and exercise as you get older
30:55 Smoothie as an alternative for breakfast
31:31 Tips for night shift workers
*This episode is brought to you by* Odyssey Coaching Systems**
More from Talking Nutrition and Odyssey Coaching Systems 👇🏼
Follow @johanvesters_ocs on Instagram - https://www.instagram.com/johanvesters_ocs/
Read the blog - https://odysseycoachingsystems.co/blog/
Watch TN on YouTube - https://www.youtube.com/@talkingnutritionpodcast
Coaching applications - https://odysseycoachingsystems.co/online-nutrition-coaching
Now that we're officially in Q4 of 2023, let's get you ready for the Holiday Season.
Whether you do, or don't celebrate things like Halloween, Thanksgiving, Xmas, etc... it's always good to do a seasonal recap of where you're at, what needs to happen to move forward, and what exactly you need to work on over the next couple of months.
In this episode of Talking Nutrition, Johan helps you plan the different Seasons of Nutrition, go in with the right expectations, and most importantly: a growth mindset.
A lot of people tend to struggle towards the end of the year. Now, let's make sure that YOU are among the 1% (arbitrary number) of the people who DO reach their goals, and who LEARN how to manage their nutrition well in every setting or scenario (while allowing for flexibility in moderation).
Timestamps:
0:00 Introduction
9:43 It's really just a handful of days..
17:00 All or nothing thinking
23:09 Training your moderation muscle
26:35 Reflecting on past Holidays
30:50 Seasons of Nutrition
39:22 Outro
*This episode is brought to you by* Odyssey Coaching Systems**
More from Talking Nutrition and Odyssey Coaching Systems 👇🏼
Follow @johanvesters_ocs on Instagram - https://www.instagram.com/johanvesters_ocs/
Read the blog - https://odysseycoachingsystems.co/blog/
Watch TN on YouTube - https://www.youtube.com/@talkingnutritionpodcast
Coaching applications - https://odysseycoachingsystems.co/online-nutrition-coaching
This week's bonus episode is part 1 of the Steptember Challenge 'Week 2: Nutrition' Zoom Q&A session.
Johan answers questions about low vs high fat foods, ultra-processed foods, flexible dieting and the 80/20 rule, guidelines for improving your diet, red meat, vegetarian protein sources, different foods for different scenarios, and more.
Enjoy, and feel free to join our online fitness community here: https://www.facebook.com/groups/ocscommunity
Timestamps:
0:00 Introduction
2:16 Full fat vs low fat / Ultra-processed foods vs less processed
8:42 The 80/20 rule
13:06 Advice for lowering ultra-processed foods
16:47 Truth about red meat & mixing up your nutrition
20:45 How to eat enough protein as a vegetarian
26:15 Healthy eating checklist (the essentials)
29:15 What to do if you struggle to eat more/ENOUGH
*This episode is brought to you by* Odyssey Coaching Systems**
More from Talking Nutrition and Odyssey Coaching Systems 👇🏼
Follow @johanvesters_ocs on Instagram - https://www.instagram.com/johanvesters_ocs/
Read the blog - https://odysseycoachingsystems.co/blog/
Watch TN on YouTube - https://www.youtube.com/@talkingnutritionpodcast
Coaching applications - https://odysseycoachingsystems.co/online-nutrition-coaching
In this week's episode of Talking Nutrition, Kristine and Johan break down how to eat and train if you want to BOTH build muscle AND lose body fat.
You'll learn about periodization, building meals to support your goals, protein requirements, and why lifting weights and eating a high protein diet are some of the best investments you can make in your long term health and fitness.
Questions answered in this episode:
- Siv: How to balance the macros in the meals, when the goal is to build muscles and get leaner in the same time.
- Tonje: How much protein should I eat to 1) loose weight, but also 2) build muscle? I have read so many different answers to this, and I genuinly wonder what I should keep up with
- Sunday: Do you recommend more weight and less reps or less weight and more reps for weight loss? And what if you want to build muscle?
Timestamps:0:00 Introduction - Muscle gain vs fat loss
6:34 Balancing your macros
13:32 Goal-based protein requirements
18:51 Rep ranges for weight loss and muscle gain
23:46 The best long term investment you'll ever make
28:59 Outro
*This episode is brought to you by* Odyssey Coaching Systems & KA Nutrition**
More from Talking Nutrition and Odyssey Coaching Systems 👇🏼
Follow @johanvesters_ocs on Instagram - https://www.instagram.com/johanvesters_ocs/
Read the blog - https://odysseycoachingsystems.co/blog/
Watch TN on YouTube - https://www.youtube.com/@talkingnutritionpodcast
Coaching applications - https://odysseycoachingsystems.co/online-nutrition-coaching
In this Steptember Q&A recording, Johan answers questions related to all things Movement and Exercise.
Is the whole 10k step thing just marketing, or is it actually important to hit a good amount of steps per day? What are the health benefits to being active, and what's a good training program? Do you need a different approach when you're training for strength vs muscle gain?
You'll learn all of that, and more, in Week 1/3 of our Steptember Challenge Zoom session. Enjoy, and feel free to join our online fitness community here: https://www.facebook.com/groups/ocscommunity
*This episode is brought to you by* Odyssey Coaching Systems**
More from Talking Nutrition and Odyssey Coaching Systems 👇🏼
Follow @johanvesters_ocs on Instagram - https://www.instagram.com/johanvesters_ocs/
Read the blog - https://odysseycoachingsystems.co/blog/
Watch TN on YouTube - https://www.youtube.com/@talkingnutritionpodcast
Coaching applications - https://odysseycoachingsystems.co/online-nutrition-coaching
In this episode Johan helps you overcome negative self-talk, take ownership of what's within your control, and get unstuck, even when just about everything seems to work against you.
In contrary to the clickbait-y claims you read/see/hear on social media, and in mainstream media... the stuff that works in nutrition and fitness is simple.
Simple... but not easy.
Changing your habits, breaking unhealthy behavior patterns, creating a strong growth mindset IS hard. But that doesn't mean you can't reach your goals. It just means that in order to reach your goals, you're going to have to put in the time, patience, and effort that's required to reach those goals.
Enjoy this 'not-your-typical-Monday-Motivation' episode, and feel free to DM @johanvesters_ocs with any follow-up questions, feedback, or suggestions for future episodes.
Timestamps:0:00 Introduction - Monday Motivation
12:01 Negative Self-talk
15:38 Changing Habits & Breaking Behavior Patterns
19:52 When Life Throws You a Curveball
28:56 Take Control of the Situation, Everything is Figureoutable
*This episode is brought to you by* Odyssey Coaching Systems**
More from Talking Nutrition and Odyssey Coaching Systems 👇🏼
Follow @johanvesters_ocs on Instagram - https://www.instagram.com/johanvesters_ocs/
Read the blog - https://odysseycoachingsystems.co/blog/
Watch TN on YouTube - https://www.youtube.com/@talkingnutritionpodcast
Coaching applications - https://odysseycoachingsystems.co/online-nutrition-coaching
Want to know the TRUTH about 'good', 'bad,' and 'super' foods?
The Health Halo Effect is a marketing tactic used by companies to make you THINK that their products are healthier than they actually are. You see it everywhere, from the food packaging celebrity endorsements of and influencers promoting supplements (for commission) and diets.
In this episode of Talking Nutrition, Kristine and Johan break down the Health Halo Effect, how food labels and marketing may be misleading you, why NOT to fall for claims like 'X-free' or 'low in Y', and what you can do to avoid the Health Halo Effect.
Timestamps:
0:00 Introduction - Catching up
4:54 What is the Health Halo Effect?
9:32 Misleading serving sizes
13:46 'Good', 'Bad', and 'Super' foods
23:45 Buzzwords on food labels
28:59 How to avoid the Health Halo Effect
34:15 Outro
*This episode is brought to you by* Odyssey Coaching Systems & KA Nutrition**
More from Talking Nutrition and Odyssey Coaching Systems 👇🏼
Follow @johanvesters_ocs on Instagram - https://www.instagram.com/johanvesters_ocs/
Read the blog - https://odysseycoachingsystems.co/blog/
Watch TN on YouTube - https://www.youtube.com/@talkingnutritionpodcast
Coaching applications - https://odysseycoachingsystems.co/online-nutrition-coaching
In this week's episode of Talking Nutrition, Johan is joined by Jenny Blake (Licensed Nutritionist and Functional Nutrition Counselor) to break down how to build muscle and lose body fat effectively, without the 1200 calorie diets and hours of cardio.
Jenny shares how she takes her female clients through her Create Your Shape program, how to approach your nutrition and training in a better way, and how to create a long term, repeatable strategy for creating results.
(Make sure to stick around until the end to learn for a few specific guidelines for including flexible foods and drinks with the girls😉)
You can find more from Jenny here:
Instagram: https://www.instagram.com/jennythenutritionist/
Website: https://jennythenutritionist.com/create-your-shape/
Podcast: https://open.spotify.com/show/2Es8fZQqiWLnSUu54HCqPN?si=570648386a3843e5
Timestamps:
0:00 Introduction - Jenny Blake
12:38 Why NOT to start with a diet, and what to do instead
18:23 How long until you CAN start a diet?
30:43 What happens AFTER the diet?
36:32 Does cardio create a strong, lean body?
40:58 Flexible meals and drinks with the girls
49:46 Blood work, cats, and ice baths
59:27 Outro - Where to find Jenny
*This episode is brought to you by* Odyssey Coaching Systems**
👟 The STEPTEMBER Challenge is back!
Learn more: https://bit.ly/45zpQjS
JOIN THE STEPTEMBER CHALLENGE: https://bit.ly/45UN7fR
This week we're revisiting the true unsung hero of all things health & fitness: NEAT (Non-Exercise Activity)! Walking/moving more is probably the number one thing you can do to improve your health, which is why its top priority among our clients, and why we're bringing back the Steptember Challenge (starting on September 11, 2023)!
Today we chat about how you burn calories, the many benefits of increasing your daily step count, walking to lose more fat, easy ways to get your steps up, and more.
Mentioned in this episode:Steptember Challenge (full info): https://bit.ly/45UN7fR
Blog: https://odysseycoachingsystems.co/what-is-neat/
Timestamps:0:00 Introduction - Steptember Challenge
9:29 What is NEAT, and why is it important to move more?
17:38 Association between steps and all-cause mortality
27:32 STEPTEMBER starts on Monday! - Outro
*This episode is brought to you by* Odyssey Coaching Systems**
👟 The STEPTEMBER Challenge is back!
Learn more: https://bit.ly/45zpQjS
In this week's episode of Talking Nutrition, Johan is joined by Laurin Conlin (Researcher, Coach, Educator, IFBB Bikini Pro, and Mentor) to talk about flexible vs. rigid dieting, trends and misinformation in the space, macros, meal plans, intuitive eating, and much more.
Laurin first shares her personal journey, overcoming eating disorders, how she got into bodybuilding, her studies in exercise science... everything that led up to becoming a coach and educator to help both clients and coaches.
Then, we dive into trends and misinformation in the space, fear mongering around artificial sweeteners and seed oils, different ways to track, intuitive eating, Laurin's research study on 'Flexible vs. Rigid Dieting', including the main takeaways, and how different methods can meet you where you're at on your journey.
Enjoy the episode!
You can find more from Laurin here:Instagram: https://www.instagram.com/laurinconlin/
Website: https://www.teamlocofit.com/
Research study: https://pubmed.ncbi.nlm.nih.gov/34187492/
Timestamps:0:00 Introduction - Laurin Conlin
15:25 Trends, misinformation, and short form content
24:19 Different ways to track
29:22 Flexible vs. rigid dieting study (PMID 34187492)
41:22 Incorrect and unhelpful messaging around intuitive eating
49:52 Fear mongering around artificial sweeteners, seed oils, and processed foods
50:49 Outro - Where to find Laurin
*This episode is brought to you by* Odyssey Coaching Systems**
👟 The STEPTEMBER Challenge is back!
Learn more: https://bit.ly/45zpQjS
Aaaaaaand, that's a wrap! This is the final part of our 5-part mini series 'The Principles Of Nutrition', taking you from Calories, to Macronutrients, to Micronutrients/Nutrient Timing/Supplements, to Metabolism/Periodization, to today: Flexible Dieting.
Did you enjoy this episode, and do you have any follow-up questions related to any of the topics discussed throughout this mini series?
Feel free to DM @johanvesters_ocs or @talkingnutritionpodcast on Instagram. Enjoy!
*This episode is brought to you by* Odyssey Coaching Systems**
Timestamps:
0:00 - Introduction
1:48 - Flexible Dieting
--
Let's connect!
IG: @talkingnutritionpodcast
IG: @johanvesters_ocs
IG: @kristineandali
In this week's episode of Talking Nutrition, Johan is joined by Jessica Isaacs, RD to talk about all things workout nutrition. If you want to learn exactly when, how much, and what to eat before and after training to improve your performance and recovery, then this week's episode is for you!
First, Jessica shares her own healing journey, and how she went from struggling with eating disorders and body image, to becoming a registered dietician, helping athletes eat healthy and fuel their training.
Next, you'll learn a TON about pre, intra, and post workout nutrition, the truth about most dietary supplements, hydration and electrolytes, and lastly the importance of rest days.
Enjoy the episode!
You can find more from Jessica here:Website: https://www.jessicathesportsrd.com/Instagram: https://www.instagram.com/jessicathesportsrd/
TikTok: https://www.tiktok.com/@jessicathesportsrd
Timestamps:0:00 - Introduction - Jessica Isaacs, RD
8:26 - Pre-workout supplements
11:35 What to eat before training
16:46 - Post workout nutrition
22:03 - Hydration (not just water)
26:43 - Supplementation
32:03 - Why you can't neglect recovery (specifically rest days)
36:13 - Outro
*This episode is brought to you by* Odyssey Coaching Systems**
--
Let's connect!
IG: @talkingnutritionpodcast
IG: @johanvesters_ocs
IG: @kristineandali
In this bonus episode Johan first explains the metabolism, what it is, and how it's adaptive (not just slow or fast). Second, you'll learn about periodization, and how different goals require different phases.
This is part 4 of our 5-part mini series 'The Principles Of Nutrition', taking you from Calories, to Macronutrients, to Micronutrients/Nutrient Timing/Supplements, to Metabolism/Periodization, to Flexible Dieting.
Got any questions related to the topics discussed?
Feel free to DM @johanvesters_ocs or @talkingnutritionpodcast on Instagram.
Enjoy!
*This episode is brought to you by* Odyssey Coaching Systems**
Timestamps:
0:00 Introduction
1:14 Metabolism
8:19 Periodization
--
Let's connect!
IG: @talkingnutritionpodcast
IG: @johanvesters_ocs
IG: @kristineandali
In this week's episode, Johan breaks down the 5 keys needed to create REAL results. These keys are essential for long term success, and when applied proactively, you'll be able to rely on them for continuous growth and progress.
First, let's talk about the current way (too) many people view hard work, some things that are wrong in the health and fitness space, and what 'focus on the process' really means. Then, let's break down the following 5 keys one by one: Time & Patience, Effort, Growth Mindset, Objective Data, Accountability & Guidance.
For coaching inquiries, and to request the complimentary phone call mentioned in the episode, reach out via the following link: https://odysseycoachingsystems.co/1-on-1-nutrition-coaching/
*This episode is brought to you by* Odyssey Coaching Systems**
Timestamps:
0:00 Introduction
13:44 'The Process'.. What does that actually mean?
24:20 Time & Patience
27:49 Effort
28:39 Growth mindset
29:50 Objective data
34:43 Accountability & Guidance
36:45 Complimentary strategy call
--
Let's connect!
IG: @talkingnutritionpodcast
IG: @johanvesters_ocs
IG: @kristineandali
In this bonus episode Johan teaches you all about micronutrients, nutrient timing, and supplementation.
This is part 3 of our 5-part mini series 'The Principles Of Nutrition', taking you from Calories, to Macronutrients, to Micronutrients/Nutrient Timing/Supplements, to Metabolism/Periodization, to Flexible Dieting.
Please remember that even though the handful of supplements mentioned seem to be safe to use based on the research, we're just here to educate you. To learn more about any supplement out there, please do your own due diligence, check https://examine.com/ to learn more, and consider double checking with your doctor before taking any supplements.
Got any questions related to the topics discussed?
Feel free to DM @johanvesters_ocs or @talkingnutritionpodcast on Instagram.
Enjoy!
*This episode is brought to you by* Odyssey Coaching Systems**
Timestamps:
0:00 Introduction
1:19 Micronutrients, Fiber, Hydration
3:44 Nutrient Timing
7:00 Supplements
--
Let's connect!
IG: @talkingnutritionpodcast
IG: @johanvesters_ocs
IG: @kristineandali
Ever feel like even though you eat 'clean' all week, you almost ALWAYS end up over eating during the weekend? In this episode Kristine and Johan first explain why that tends to happen, and what you can do about it to feel better and get better results. Lastly, you'll learn about the Satiety Index of Common Foods (PMID: 7498104) and how to use different foods for different scenarios and phases.
Enjoy the episode!
*This episode is brought to you by* Odyssey Coaching Systems & KA Nutrition**
Timestamps:
0:00 Introduction
6:27 Cheat days and increasing food volume
14:27 Satiety index of common foods
19:23 Proactively playing around with food volume
26:06 Outro
--
Let's connect!
IG: @talkingnutritionpodcast
IG: @johanvesters_ocs
IG: @kristineandali
In this bonus episode Johan teaches you all about the three macronutrients: Protein, Carbs, Fats, and Alcohol (not a macronutrient).
This is part 2 of our 5-part mini series 'The Principles Of Nutrition', taking you from Calories, to Macronutrients, to Micronutrients/Nutrient Timing/Supplements, to Metabolism/Periodization, to Flexible Dieting.
Got any questions related to the topics discussed?
Feel free to DM @johanvesters_ocs or @talkingnutritionpodcast on Instagram.
Enjoy!
*This episode is brought to you by* Odyssey Coaching Systems**
Timestamps:
0:00 Introduction - Macronutrients
2:06 Protein
5:45 Carbohydrates
7:50 Fats
10:49 Alcohol
--
Let's connect!
IG: @talkingnutritionpodcast
IG: @johanvesters_ocs
IG: @kristineandali
On this episode, Mike Kesthely (Elevated Experience Coaching) is back for round 2, to follow up on our talk about from episode 57, to talk about all things night shift work, sleep deprivation, and caffeine!
We first get into Mike's personal experience with shift work (for 30 years), and how we've evolved with the sun setting and rising. Next, we talk melatonin supplementation, how to reset your body, and what type of exercise is likely best when you're sleep deprived. Lastly, the good/bad/ugly of caffeine, and a few practical takeaways to help you mitigate the inevitable damage.
You can find more from Mike here:
IG: https://www.instagram.com/mikeelevated/
WWW: https://elevatedexperiencecoaching.com/
--
🎙️ If you loved this episode, please go ahead and share it with someone who may benefit from learning more about this topic. And if you really want to help us grow the show, feel free to leave a rating/review!
--
💪🏼 This episode is brought to you by Odyssey Coaching Systems
Timestamps:
0:00 Introduction
5:09 Circadian Rhythm Disruption
16:04 Melatonin
27:04 Resetting After Night Shifts
30:23 Exercise vs Sleep Deprivation
48:40 Caffeine
1:02:35 Top 3-5 Things to Mitigate the Damage
1:07:49 Outro - Where to Find Mike
--
Let's connect!
IG: @talkingnutritionpodcast
IG: @johanvesters_ocs
IG: @kristineandali
In this bonus episode Johan teaches you all about calories in, calories out, and energy balance, the foundation of the nutrition pyramid.
This is part 1 of 5 part mini series we'll be doing every Thursday for the next couple of weeks, taking you from Calories, to Macronutrients, to Micronutrients/Nutrient Timing/Supplements, to Metabolism/Periodization, to Flexible Dieting.
Got any questions related to the topics discussed?
Feel free to DM @talkingnutritionpodcast on Instagram, or submit your questions directly via Spotify (see show notes).
Enjoy!
This episode is brought to you by Odyssey Coaching Systems
Timestamps:0:00 Introduction - The Nutrition Pyramid
1:58 Energy Balance
4:16 Calories In
4:33 Calories Out
Let's connect!
IG: @talkingnutritionpodcast
IG: @johanvesters_ocs
IG: @kristineandali
Ever wonder what it takes to become successful (in life/fitness/business)? Is it all just hard work, or is there more to it?
In this episode of Talking Nutrition, Johan is joined by Nick Shaw, CEO & co-founder of Renaissance Periodization, author of the book 'Fit For Success'.
Nick shares his personal fitness journey, what it was like to win his IFBB pro card after a decade-long break from competitive bodybuilding, and breaks down the 7 habits that'll help you achieve your goals & lead your best life: Work Ethic, Internal Locus of Control, Positive Mindset, Discipline, Purpose, Failure, Recharge.
You can find more from Nick here:IG: https://www.instagram.com/nick.shaw.rp
WWW: https://rpstrength.com/
Book: https://rpstrength.com/fit-for-success-hardcover
Timestamps:0:00 Introduction - Nick Shaw
11:59 Winning his IFBB Pro Card
16:04 Steps as 'cardio'
19:35 What happens AFTER the diet...
27:14 Habits of successful people & writing 'Fit For Success'
31:16 Work ethic & focusing on what's within your control
36:24 Taking extreme ownership & dealing with failure
52:43 Where to find Nick
*This episode is brought to you by* Odyssey Coaching Systems**
Let's connect!
IG: @talkingnutritionpodcast
IG: @johanvesters_ocs
IG: @kristineandali
*This episode is brought to you by* Odyssey Coaching Systems and KA Nutrition**
Let's connect!
IG: @talkingnutritionpodcast
IG: @johanvesters_ocs
IG: @kristineandali
On this episode of Talking Nutrition, Kristine and Johan are joined by Mike Kesthely, owner of Elevated Experience Coaching, to do a full deep dive into all things Testosterone.
Mike shares the top contributing factors to low Testosterone, why that's a bad thing, what you can do about it, how a lot of supplements are probably NOT your best bet when it comes to 'boosting' your Testosterone levels, TRT, and more.
We initially wanted to also get into shift work - which as a firefighter, Mike has a lot of personal experience with - though because there's so much to talk about when it comes to shift work, we'll do a part 2 in two weeks!
You can find more from Mike here:IG: https://www.instagram.com/mikeelevated/
WWW: https://elevatedexperiencecoaching.com/
Timestamps:0:00 Introduction - Mike Kesthely
8:21 Top 3 contributing factors to low Testosterone
18:21 The negative consequences of low Testosterone
22:17 Why men should get their Testosterone tested early on
28:26 Best ways to increase Testosterone naturally
34:10 When should someone consider Testosterone Replacement Therapy?
38:09 Testosterone-boosting claims & supplement industry regulations
41:20 Outro - Shift work - Where to find Mike
*This episode is brought to you by* Odyssey Coaching Systems and KA Nutrition**
Let's connect!
IG: @talkingnutritionpodcast
IG: @johanvesters_ocs
IG: @kristineandali
Summer's a bit of a different season. Your whole routine may be different from your usual day-to-day, there's a lot going on socially, you might be going on a vacation sometime soon (or at least take some time off)..
How does this affect your nutrition?
This week Kristine and Johan discuss what you can do to stay on track this summer without it things being all-or-nothing (a mistake many people make by 'waiting' until after summer to pick things up again).
A lot of people are planning to start their next phases (fat loss, etc.) sometime after summer. In case that's you, remember that it's probably a good idea to already begin to build some habits now, so that you'll already be in a better place by the time summer ends.
Doing something (basic) is always better than doing nothing and then being worse off when you do want to start a diet :)
TIMESTAMPS:
0:00 Introduction
7:37 Taking small steps now to get a head start
13:55 Doing SOMETHING instead of going all-or-nothing
20:29 What our clients do before starting a fat loss phase
32:18 Outro
Let's connect!
IG: @talkingnutritionpodcast
IG: @johanvesters_ocs
IG: @kristineandali
Work with Kristine:
www.ka-nutrition.com
Work with Johan:
www.odysseycoachingsystems.co
We live in a world where the harder and longer you work, the more you do... the better. But is there a time and place to quit and pivot? Could doing LESS actually allow you to shift your focus towards other/more important things, in order to do those things better?
Yes, you do need to work hard for your goals. This whole 'health and fitness' thing doesn't come easy. You need to show up every day, to eventually get to where you want to be (and then you'll set new goals).
But... sometimes you need to slow down. Or the body will slow you down.
TIMESTAMPS:
0:00 Introduction
6:46 Training for an Ironman AND wanting to lose weight
12:53 Are you just 'supposed to' be able to handle it all?
15:52 More complex cases (hormonal/gut issues) take MONTHS to work through
21:29 Quitting a fat loss phase
25:11 If you don't slow down your body will slow you down
31:56 Outro - Coaching applications
Let's connect!
IG: @talkingnutritionpodcast
IG: @johanvesters_ocs
IG: @kristineandali
Work with Kristine:
www.ka-nutrition.com
Work with Johan:
www.odysseycoachingsystems.co
What does a 'good' training program look like? How often are you supposed to change it up, and how do you train for maximal muscle gains? Do you even need a training program?
This week Johan interviews our friend and fellow nutrition coach Aaron Straker to answer all of those questions for you, and to talk about what it takes to train effectively for your goals.
You can find more from Aaron here:
IG: https://www.instagram.com/aaron_straker/
WWW: https://strakernutritionco.com/
Podcast: https://www.eattrainprosper.com/
Timestamps:
0:00 Introduction
8:54 Why you need a workout program
19:13 When to adjust training & how long can you still see progress at the gym when dieting
25:45 Transitioning from cutting to bulking
43:03 What about cardio?
51:10 Outro - Where to find Aaron
Let's connect!
IG: @talkingnutritionpodcast
IG: @johanvesters_ocs
IG: @kristineandali
Work with Kristine:
www.ka-nutrition.com
Work with Johan:
www.odysseycoachingsystems.co
In this 'Office Hours' recording, Johan answers a handful of questions that were submitted inside of OCS' group coaching program.
To learn more about the program, and what it includes: https://bit.ly/45GGjmY
Timestamps:
0:00 Introduction
7:47 Should I adjust my cardio for my cut season as well, or wait and see how my body responds?
15:32 How many workouts per week are sensible during a cut while also working long hours?
20:03 How much sense does it make to save 50kcal/day to add it on weekend? Is it better to have a steady intake?
26:40 On a trip, what’s the best approach to stay on track?
33:11 In a cut, should steps be kept to 8-10k or should I ramp them up?
35:38 Optimal training while on a cut
41:24 More on calorie cycling and refeed days
43:02 Starting a cut only when you're ready
Let's connect!
IG: @talkingnutritionpodcast
IG: @johanvesters_ocs
IG: @kristineandali
Work with Kristine:
www.ka-nutrition.com
Work with Johan:
www.odysseycoachingsystems.co
Now that we're entering summer, what does that mean for your fitness goals? Is it too late to get lean, or do you still have time?
And what about social settings, weekends away, and longer trips? How do you include those if you have a fat loss goal?
In this episode Kristine and Johan answer all of those questions for you, and talk about setting the right expectations, going in with a (flexible) plan, periodization, being proactive, and more.
Timestamps:
0:00 Introduction
12:00 How to approach your summer goals
18:52 What if you're cutting and you have a trip coming up?
27:48 Going in with the right expectations
30:53 Proactive vs reactive - outro
Let's connect!
IG: @talkingnutritionpodcast
IG: @johanvesters_ocs
IG: @kristineandali
Work with Kristine:
www.ka-nutrition.com
Work with Johan:
www.odysseycoachingsystems.co
In this rapid-fire Q&A Johan answers a handful of questions that were submitted during the first week of the 'Momentum May' challenge.
Make sure to jump in our FREE Facebook community for weekly live trainings, downloads, tools, exclusive content, challenges and more: https://bit.ly/424ZeoV
(Stay tuned for our next challenge in September..)
Timestamps:
0:00 Introduction
1:43 Can you build muscle at maintenance when you increase protein??
10:18 What snacks to bring on a 3-day hiking trip
14:54 Does raising creatine intake have benefits?
18:06 Is protein from drinks or powder less beneficial compared to whole foods?
25:14 What if your weightlifting belt is getting too big?
26:14 Thoughts on intermittent fasting?
For coaching inquiries;
https://odysseycoachingsystems.co/
Let's connect!
IG: @talkingnutritionpodcast
IG: @johanvesters_ocs
IG: @kristineandali
Work with Kristine:
www.ka-nutrition.com
Work with Johan:
www.odysseycoachingsystems.co
How long does it take to create a new habit? Is it 21, 30, or 60 days?
This week Johan talks about habit creation, what it means to be consistent, and what it takes to get to a place where you're working towards your goals.
You'll learn how to quantify and gamify 'getting consistent', the ONE thing successful people have in common when it comes to reaching their long term goals, and what to do right after you're done listening to this episode.
This week: more focus on daily action!
Enjoy :)
To download the Habit Tracker and start winning your days: https://bit.ly/42e7Wkp
To join our FREE Facebook community for weekly live trainings, downloads, tools, exclusive content, challenges and more: https://bit.ly/424ZeoV
For Coaching Inquiries: https://odysseycoachingsystems.co/
Timestamps:0:00 Introduction - Getting & Staying Consistency
5:26 How Long Does It Take To Create A New Habit?
11:07 System For Habit Creation
15:29 Picking It Back Up After Missing A (Few) Day(s)
20:28 How To Keep Going & Be Successful Long Term
32:52 What It Takes: Continuous Repetition & Effort - Outro
Let's connect!
IG: @talkingnutritionpodcast
IG: @johanvesters_ocs
IG: @kristineandali
Work with Kristine:
www.ka-nutrition.com
Work with Johan:
www.odysseycoachingsystems.co
In this rapid-fire Q&A Johan answers a handful of questions that were submitted during the first week of the 'Momentum May' challenge.
Make sure to jump in our FREE Facebook community for weekly live trainings, downloads, tools, exclusive content, challenges and more: https://bit.ly/424ZeoV
(Stay tuned for our next challenge in September..)
Timestamps:0:00 Introduction
1:45 Pre-Workout Meal To Avoid 'Running Out'
5:57 How Long Before Training Should You Eat?
7:12 How To Include More Salad/Veggies
11:07 My Favorite Salads
12:43 Healthy Alternatives For When You Crave Something Sweet
18:01 Suggestions For Salads / Being Resourceful
Let's connect!
IG: @talkingnutritionpodcast
IG: @johanvesters_ocs
IG: @kristineandali
Work with Kristine:
www.ka-nutrition.com
Work with Johan:
www.odysseycoachingsystems.co
This week Kristine and Johan catch up, rant, and vent about people throwing around the word 'privilege' a little too easily, the state of the world and social media, hard work, and more..
We feel like this one might ruffle some feathers, but it's stuff that needs to be talked about more, in our opinion.
That being said, please know that it is totally OK to disagree with us. And that it's always better to talk about stuff, than to throw around remarks and comments just because people share different opinions.
We appreciate you for listening! :)
Timestamps:0:00 Introduction / Catching Up
10:32 Living In A 'Privileged Body'
18:01 Making Remarks Without Knowing What People Went Through
21:53 "Good Times Create Weak Men"
34:39 It Should Be OK To Agree To Disagree
Let's connect!
IG: @talkingnutritionpodcast
IG: @johanvesters_ocs
IG: @kristineandali
Work with Kristine:
www.ka-nutrition.com
Work with Johan:
www.odysseycoachingsystems.co
In this bonus episode Johan interviews friend and client Anja Döring, who works as a canine physical therapist and participates in dog scooter racing at a high level.
We had a great chat about her fat loss journey, how a combination of less dieting and more weight lifting transformed her body, what it was like having to eat MORE for her goals (something that came as a surprise), and how this even showed up on the national and international leaderboards.
She got the results, has been able to maintain and continue to build on her results while including the more flexible foods and moments, manages to dial things in again when she needs to.. all after feeling stuck for the longest time.
(Make sure to stick around until the end for doggo talk, and how even they have a nutrition coach!)
IG: @anja.canixcrew / @canixcrew_adventures
Timestamps:
0:00 Intro - Low calorie diets and tons of cardio
9:57 The benefits of eating more...
14:54 Being able to dial things in again
19:09 Nutrition and training for her dogs
25:23 Outro
For coaching inquiries;
https://odysseycoachingsystems.co/online-nutrition-coaching/
Let's connect!
IG: @talkingnutritionpodcast
IG: @johanvesters_ocs
IG: @kristineandali
Work with Kristine:
www.ka-nutrition.com
Work with Johan:
www.odysseycoachingsystems.co
This week we're joined by friend and fellow coach Lisa Franz to talk about her approach to lean-gaining.
From food quality and the temptations of getting a little too flexible, to how to adjust your training to get the right stimulus for your goals, in this episode you'll learn exactly how to effectively build a lean, strong body.
If you love this episode, please feel free to share it with a friend, and make sure to check out Lisa's stuff via any of the following links!
Instagram: @nutritioncoachingandlife
Website: https://www.nutritioncoachingandlife.com/
Timestamps:
0:00 Introduction - Lisa Franz
5:46 Lean gaining as a female
17:32 Flexible foods during a gaining phase
32:59 Adjusting training to target specific body parts/muscle groups
42:46 When more cardio is not the solution..
55:27 Outro
Let's connect!
IG: @talkingnutritionpodcast
IG: @johanvesters_ocs
IG: @kristineandali
Work with Kristine:
www.ka-nutrition.com
Work with Johan:
www.odysseycoachingsystems.co
Is your metabolism slow, fast, or broken?
This week we're joined by our friend, fellow coach, educator, author, dog-lover, and mentor Sam Miller to talk about how the metabolism really works and how stress and energy affect the metabolism.
We also dive into the great debate of 'calories vs hormones', behavior change, stress management, dog memes, Will Ferrell movies, and more.
If you love this episode, feel free to share it with a friend, and make sure to check out Sam's stuff via any of the following links!
Book: https://metabolismmadesimple.com/
Instagram: @sammillerscience
Website: https://sammillerscience.com/
00:00 Introduction - Sam Miller Science
04:56 What is the metabolism?
12:37 Calories vs Hormones - What matters most?
24:03 The basics that work for everyone & individualization
28:53 How does stress impact the metabolism?
45:05 Learning opportunities along your journey
49:25 Outro - Metabolism Made Simple
Let's connect!
IG: @talkingnutritionpodcast
IG: @johanvesters_ocs
IG: @kristineandali
Work with Kristine:
www.ka-nutrition.com
Work with Johan:
www.odysseycoachingsystems.co
In this bonus episode Johan interviews friend and client Michael Jensen, who at the age of 48 managed to lose 15kg despite of his busy job that requires him to go on bi-weekly business trips.
You'll learn how he made it happen, how he manages to bounce back after inevitable roadblocks along the way, why he quit alcohol, and more.
Michael now lifts heavier weights compared to when he was 25 years old, went from the slowest to the fastest hiker in his group (in 1 year), and is showing up as a role model for his kids.
This just shows that it's NEVER too late to take action, and that you can most definitely reach your goals at any age.
TIMESTAMPS:
00:00 How Michael lost 15kg
12:26 Quitting alcohol at 48
18:24 Falling off and picking it up again
23:22 From the slowest to the fastest in the group
26:05 Being a role model for your kids
31:49 Outro
For coaching inquiries;
https://odysseycoachingsystems.co/online-nutrition-coaching/
Let's connect!
IG: @talkingnutritionpodcast
IG: @johanvesters_ocs
IG: @kristineandali
Work with Kristine:
www.ka-nutrition.com
Work with Johan:
www.odysseycoachingsystems.co
This week we explore how you can set yourself up for success, every single day. We'll help you reflect, plan, and prepare, so you can be proactive instead of reactive.
Johan dives into morning and evening routines, why they're important for your long term success, things to consider, and shares some of the best practices to try and make part of your day-to-day.
Try and play around with your mornings and evenings this week, to figure out what works best for YOU. You'll be happy to see how much time, energy, and effort these practices will save you!
Join our free Facebook community here: https://www.facebook.com/groups/ocscommunity
TIMESTAMPS:
00:00 Introduction
05:25 Why Routines Are Important
10:18 Morning Routines.. The 5am Club vs Alex Hormozi
18:20 Evening Routines.. How 2 Wind Down For The Day
26:07 Finding What Works For YOU - Outro
Let's connect!
IG: @talkingnutritionpodcast
IG: @johanvesters_ocs
IG: @kristineandali
Work with Kristine:
www.ka-nutrition.com
Work with Johan:
www.odysseycoachingsystems.co
This week Johan takes you back to 2012 to share his personal 30kg weight loss journey. We discuss the struggles and mistakes along the way, and how it ultimately turned into a passion for helping people like yourself, achieve their goals.
From the misinformation you find online and the misleading documentaries, to the restrictive diets and supplements marketed in mainstream media, not much has changed the past 10 years.
People still struggle with the same issues, and we don't want you to be one of them.
Johan’s story shows how despite the inevitable obstacles along the way, you can most definitely reach your goals. As long as you keep showing up.
To learn more about Odyssey Coaching System's brand new group coaching program, which is now open for enrollment (Next round starts on May 1st): https://bit.ly/3ZsXcgH
To join KA Nutrition's live event with guest speaker Ray Gorman: https://bio.site/kristineandali
TIMESTAMPS:
0:00 Introduction & Updates
11:41 Everything Changed In 2012
18:49 Nutrition Was The Hard Part..
26:25 Mistakes Made Along The Way
36:33 Becoming A Nutrition Coach
43:05 Outro
Let's connect!
IG: @talkingnutritionpodcast
IG: @johanvesters_ocs
IG: @kristineandali
Work with Kristine:
www.ka-nutrition.com
Work with Johan:
www.odysseycoachingsystems.co
Your mindset plays a massive role in your health and fitness journey. Anywhere from how healthy you eat, to how often you exercise, and more.. your mindset is what ultimately dictates your success. However, it's not talked about enough in the space. Which is why this week we are joined by Dr. Kasey Jo Orvidas
Kasey has a background in mindset and behavior change, and has a PhD in psychology. While she spent nearly 5 years doing research in the mindset lab getting her PhD, she also built her health and fitness coaching company KJO Coaching, and created the 'Health Mindset Coaching Certification' course.
In this episode you'll learn all about the differences between a fixed and a growth mindset, how to cultivate a growth mindset, how stress and self control do NOT go hand in hand, building better habits, and much more.
If you love this episode, feel free to share it with a friend, and make sure to check out Kasey's stuff via any of the following links:
IG: @coachkaseyjo
IG: @healthmindsetcert
KJO Coaching: https://www.kjocoaching.com/
HMCC: https://www.healthmindsetcert.com/
HMCC is now open for enrollment! Use code 'KRISTINE200' for $200 off!
TIMESTAMPS:
0:00 Introduction - Kasey Jo Orvidas, PhD
8:35 Fixed vs Growth Mindset
15:19 How To Cultivate A Growth Mindset
23:21 Why It's Important For Coach & Client To CONNECT
27:55 Stress vs Self Control
35:42 Setting Up Your Environment For Behavior Change
42:52 How Long Does It Take To Create A New Habit?
49:45 Outro - KJO Coaching / HMCC
Let's connect!
IG: @talkingnutritionpodcast
IG: @johanvesters_ocs
IG: @kristineandali
Work with Kristine:
www.ka-nutrition.com
Work with Johan:
www.odysseycoachingsystems.co
In this week's episode Kristine shares how she went from placing 10th fittest in the world after Regionals to over-stressing the body, and the many consequences..
We talk about overtraining, under-fueling, injury, hormonal dysfunction, gut issues, and how all of this eventually lead to her finding her mission to help others NOT go through what she went through.
Kristine's story is one that needs to be shared, because we still see a lot of people (especially in the CrossFit space) fall into that 'go hard every day' mindset without giving the body the rest and fuel it needs.
Into functional fitness, but looking for a more sustainable training program that allows you to challenge yourself, WITHOUT burning yourself out? Make sure to check out KA Training over at https://www.ka-nutrition.com/ka-training!
TIMESTAMPS:
0:00 Introduction
6:45 From 10th In The World To A Torn Achilles
12:04 Overtraining & The Consequences
18:25 Stepping On The Competition Floor While Under-Eating
23:21 Loss Of Menstrual Cycle & Hormonal Dysfunction
31:05 Why Not To Train Like An Athlete If You Have A 'Normal' Life
42:45 If You Don't Take A Break, Your Body Will Do It For You
Let's connect!
IG: @talkingnutritionpodcast
IG: @johanvesters_ocs
IG: @kristineandali
Work with Kristine:
www.ka-nutrition.com
Work with Johan:
www.odysseycoachingsystems.co
In this week's solo-episode Johan talks about three most common problems dieters struggle with, and what you can do to do better using the 3 S's.
Does any of the following sound familiar to you?
-
Trying every diet under the sun without successfully losing body fat and/or keeping it off...
-
Being unsure how to progress, not knowing IF you're moving forward, and being unable to stay on track when motivation fades...
-
All-or-nothing thinking, not being able to stick to a healthy diet and feeling guilt and stress around the more flexible foods and moments.
If your answer was 'yes' to any of the issues mentioned about, then make sure to listen to this episode in full, and feel free to join us LIVE for the 'Body Transformation Blueprint' Webinar on March 29th at 7:00pm CET (Central European Time).
Sign up here: https://bit.ly/42pPRB6
*To accommodate for different time zones, we'll send out the replay to those who can't make it! The replay will only be shared with those who signed up though ;)
Download your free Habit Tracker: https://odysseycoachingsystems.co/habit-tracker/
To learn more about coaching: https://odysseycoachingsystems.co/online-nutrition-coaching/
TIMESTAMPS:
0:00 Why You Can't Keep The Weight Off
9:58 Strategy - The Diet Before & After The Diet
15:26 Systems - Meals & Metrics, Habit Creation, Self Reflection
27:09 Sustainability - Flexible Dieting Mindset
29:58 Join the 'Body Transformation Blueprint' Webinar
Let's connect!
IG: @talkingnutritionpodcast
IG: @johanvesters_ocs
IG: @kristineandali
Work with Kristine:
www.ka-nutrition.com
Work with Johan:
www.odysseycoachingsystems.co
Back with part 2 of the metabolism deep dive! In this episode Kristine & Johan explain how the metabolism slows down while dieting, and how it speeds up again once you reintroduce more calories. After that you'll learn all about Thyroid hormones, blood work, and what you can do to optimize your metabolism.
The following question deserved more than a quick answer in a Q&A episode, which is why this episode is fully dedicated to answering it.
“I struggle with my metabolism, since I have had my thyroid gland removed. My medication does not seem to have an effect on my body. Sometimes my metabolism is very high, and some days it’s very low/next to nothing. I then gain weight again until my blood levels are back to normal. My weight seems to always go back to its ‘comfort zone’ in a matter of days. I am in the best shape of my life, that’s why I became a firefighter. But my problem is still weight loss. What can I do with my nutrition and lifestyle choices to improve my metabolism, so I hopefully can lose some body fat? I have always been a big guy, and I’m always going to be one, but I would love to be a little more lean. BODY TRANSFORMATION BLUEPRINT - Live Webinar @ March 29th, 19:00 (7:00pm CET) - Register via https://bit.ly/42pPRB6
TIMESTAMPS:
0:00 Introduction - Struggling With A Slow Metabolism
7:27 The Metabolism Speeding Up And Slowing Down
10:55 Understanding Thyroid Hormones & Blood Work
23:47 How To Optimize Your Metabolism
25:43 Outro - LIVE Webinar
Let's connect!
IG: @talkingnutritionpodcast
IG: @johanvesters_ocs
IG: @kristineandali
Work with Kristine:
www.ka-nutrition.com
Work with Johan:
www.odysseycoachingsystems.co
This week's episode turned into TWO episodes as we started off talking about an unplanned topic - the elephant in the room that affects ALL of your health and fitness goals - alcohol.
Today you'll first learn why both Kristine and Johan quit alcohol completely, and how alcohol impacts your goals.
After that we get into part 1 of our metabolism deep dive that covers how energy balance works, the metabolism speeding up and slowing down, and the big calories versus hormones debate.
Upcoming Thursday (March 23rd) we'll be back with 'Metabolism pt. 2', where we get a little more nerdy and dive into thyroid health.
BODY TRANSFORMATION BLUEPRINT - Live Webinar @ March 29th, 19:00 (7:00pm CET) - Register via https://bit.ly/42pPRB6
TIMESTAMPS:
0:00 Introduction
6:13 Why We Both Quit Alcohol
19:55 Speeding Up The Metabolism - Calories vs Hormones
24:17 How Hormones Affect Energy Balance
28:40 Back With Part 2 On Thursday! - Outro
Let's connect!
IG: @talkingnutritionpodcast
IG: @johanvesters_ocs
IG: @kristineandali
Work with Kristine:
www.ka-nutrition.com
Work with Johan:
www.odysseycoachingsystems.co
Back with another Q&A! This week Kristine and Johan break down the following questions:
"I would love to hear your thoughts on nutrition/meal prep and workout structure for people who work a typical 9-5. I am single and live alone and have recently been through some mental health struggles. I am thankfully starting to feel better and getting back to the things I love but finding a balance of meal prep and timing of workouts is proving to be tricky. I’d love to hear any thoughts or guidance you guys have for how best to approach finding that balance. Both nutrition and activity contribute so much to mental health but it can feel a bit daunting, especially if you’re currently struggling with mental health."
"I currently count calories on Myfitnesspal and I’m set at 2500 cal per day. I weigh 200 lbs and I’m 5’10” and would like to stay this way but lean out. If I work out and use up 500 cals during the workout how do I factor that in when eating throughout the day? I hope this makes sense, I’ve asked others and get completely different responses. So my question would be measuring calorie intake for the work that I do throughout the day."
"What kinds of supplements do you recommend using when going to the gym regularly?"
Want to submit a question for a future Q&A episode? You can now directly submit your questions via Spotify (via the shownotes), or DM @talkingnutritionpodcast on Instagram!
TIMESTAMPS:
0:00 Introduction
4:09 Finding Balance & Structure When You're Struggling Mentally
14:04 Counting Calories To Lean Out
24:25 Supplements For Working Out
29:17 Having Too Much Caffeine - Outro
Let's connect!
IG: @talkingnutritionpodcast
IG: @johanvesters_ocs
IG: @kristineandali
Work with Kristine:
www.ka-nutrition.com
Work with Johan:
www.odysseycoachingsystems.co
What started off as a Q&A turned into a full Emotional Eating deep dive.
This week Kristine and Johan discuss different tools for overcoming emotional eating. These tools can help you create more awareness and stop yourself before stress-eating. As uncomfortable as it is, digging deeper to figure out the root cause is what will allow you to work through things and overtime, learn how to overcome your struggles.
Please remember too that the tools discussed can be a great starting point, but that it may be a good idea to work through things like emotional eating with a coach and/or therapist (depending on the case). Personalized help goes beyond any podcast, including ours.
That being said, we hope you enjoy this episode. And please don't hesitate to reach out to @talkingnutritionpodcast if you do feel like you need more help.
TIMESTAMPS:
0:00 Introduction - Tools For Overcoming Emotional Eating
9:20 '20 Minute Tool'
12:23 The 'S.T.O.P.' Method
16:20 'Cognitive Reappraisal' Strategy
18:58 Working Through Your Struggles
26:00 The Art Of Coaching - Outro
Let's connect!
IG: @talkingnutritionpodcast
IG: @johanvesters_ocs
IG: @kristineandali
Work with Kristine:
www.ka-nutrition.com
Work with Johan:
www.odysseycoachingsystems.co
In this week's bonus episode we're joined by Johan's client and friend Linn (@linn_fossmo). Linn shares how diet culture impacted her life from when she was 15/16 years old, and what it took for her to break out of all-or-nothing thinking.
We talk about her weight loss phase, becoming process-focused instead of worrying about the scale, how she overcame burnout, her reverse diet, including flexible foods and vacations, and more.
She completely turned her life around and now feels like a different person (quite literally). And in this episode she shares exactly what it took to achieve that.
If you have been struggling to lose weight, then you need to hear Linn's story!
To learn more about working 1-on-1 with Johan as your nutrition coach, click here: https://odysseycoachingsystems.co/online-nutrition-coaching/
Timestamps:
0:00 Introduction - Client Interview
5:16 Diet Culture & All/Nothing Mindset
14:30 Process Focused Weight Loss
31:23 Overcoming Burnout & Feeling Excited About Life Again
46:05 Her Experience Reverse Dieting
57:39 Outro - Overcoming Your Struggles
Let's connect!
IG: @talkingnutritionpodcast
IG: @johanvesters_ocs
IG: @kristineandali
Work with Kristine:
www.ka-nutrition.com
Work with Johan:
www.odysseycoachingsystems.co
Back with another Q&A! This week Kristine and Johan break down the following questions in depth:
*“Another cool discussion is how you would help athletes who play sports with their own body weight (like gymnastics, poledancing, climbers) with their nutrition. Many of them are quite demanding sports, and need a huge amount of energy, but still need to watch their weight as gaining weight can affect their sport performance.“
"I just turned 38 years of age about two weeks ago. My wife turned 34 about two months ago. We just had our second little girl almost a week ago. We both have full time jobs. We both have experience in static exercises and functional fitness, but some how we can’t stay consistent with our nutrition and we love eating healthy, but after long hours at work and then with a three year old we give into the disgustingly delicious heavy foods. What habits, what practices and what of what “ Lol” do you think or recommend we should start to prepare us and kick off a better year of good nutrition, fitness and break bad habits of disgusting delicious inflammation causing foods?"
"Is there any correlation between time of day and injuries when it comes to working out? I ask this because I saw Kristine’s post asking what people prefer. I go nights because I feel looser from having gone through my workday even though I’m a little tired. But when I workout in the morning I’m still a little tired and so isn’t my body from going straight the gym/run after sleeping 7+ hours. Am I overthinking this?"*
Want to submit a question for a future Q&A episode? DM @talkingnutritionpodcast on Instagram and we'll add your question to the list!
TIMESTAMPS:
00:00 Introduction - AI taking over the world?
07:49 Nutrition for athletes who play sports with their own bodyweight
13:01 Breaking bad habits & eating healthy as a new parent
16:38 Different stages of life & making 'second best' decisions
28:49 Injuries vs what time of the day you work out & outro
Let's connect!
IG: @talkingnutritionpodcast
IG: @johanvesters_ocs
IG: @kristineandali
Work with Kristine:
www.ka-nutrition.com
Work with Johan:
www.odysseycoachingsystems.co
Do you proactively check your food labels when shopping?
This week Kristine and Johan talk about how to and why it's important to understand food labels and especially serving sizes. Spoiler alert: the difference between a listed serving size and what you would consider to be a 'normal' serving size is often a bit of a bummer.
You'll learn about macronutrient contents, defining what's considered a primary protein/carb/fat source, and why for example broccoli and peanut butter are not great options when looking for a high quality protein source.
Enjoy the episode!
Timestamps:
0:00 Introduction & Understanding Food Labels and Serving Sizes
9:30 Macronutrient Contents
15:33 What Foods To Mostly Eat
22:42 Is Broccoli A Protein Source?
26:14 Processed Foods & Outro
Let's connect!
IG: @talkingnutritionpodcast
IG: @johanvesters_ocs
IG: @kristineandali
Work with Kristine:
www.ka-nutrition.com
Work with Johan:
www.odysseycoachingsystems.co
The age old claim of eating many small meals throughout the day for a faster metabolism is a MYTH. This week you'll learn all about the Thermic Effect of Food, how to leverage it, and what to base your daily meal frequency and schedule on.
A consistent eating schedule doesn't just improve adherence (AKA better results!). It also effects your hormones, digestion, and even your metabolism (we mention a study that showed a 27% difference between irregular vs consistent meal patterns).
So, does eating frequent small meals 'fire the metabolism'? Not really.
However you WILL benefit from more structure and consistency in your daily nutrition ;)
Related blog:
https://odysseycoachingsystems.co/thermic-effect-of-food/
Study mentioned:
https://pubmed.ncbi.nlm.nih.gov/34555151/
Timestamps:
0:00 Introduction
05:31 The myth of ‘eating many small meals fires the metabolism’
08:08 2022 study on irregular vs consistent meal patterns
09:35 Why it’s important to be consistent with your meals
15:21 How meal timing affects your hormones, and more
21:12 At the end of the day, it's personal preference
24:50 Outro
Let's connect!
IG: @talkingnutritionpodcast
IG: @johanvesters_ocs
IG: @kristineandali
Work with Kristine:
www.ka-nutrition.com
Work with Johan:
www.odysseycoachingsystems.co
Back with another Q&A! This week Kristine and Johan catch up and break down the following questions in depth:
*“What are some food items, food habits or anything related, that is commonly regarded as healthy but are actually not?”
“I’m really interested in the hormonal aspects of nutrition and training. How it effects our long term health. Also nutrient deficiency and supplements, not workout supplements specifically just for overall health and longevity! I am also 9 months pregnant, so I’d love to hear any info about nutrition while nursing! (I know that might not be an area of expertise, but no one that I have found talks about it)”*
Want to submit a question for a future Q&A episode? DM @talkingnutritionpodcast on Instagram and we'll add your question to the list!
Timestamps:
00:00 Introduction & personal updates
10:15 'Healthy' stuff that's not healthy per se
21:28 Hormonal aspects of nutrition and training
27:10 Nutrient deficiencies and supplements
32:54 Nutrition during and after pregnancy
36:38 Outro
Let's connect!
IG: @talkingnutritionpodcast
IG: @johanvesters_ocs
IG: @kristineandali
Work with Kristine:
www.ka-nutrition.com
Work with Johan:
www.odysseycoachingsystems.co
How do you create the consistency needed to reach your goals, while finding the sweet spot between being rigid and flexible? You're about to learn exactly that as we are joined by our friend, coach, and mentor: Cody McBroom.
In this week's episode Cody and Johan chat about flexible dieting, reverse dieting, macros, tailoring the process to YOU, and much more.
Make sure to check out Cody's podcast, blog, and other content via the links below:
Instagram: https://www.instagram.com/codymcbroom/
Tailored Coaching Method: https://tailoredcoachingmethod.com/
Tailored Life Podcast: https://open.spotify.com/show/1nZUGhV1SBKDKUJsOQHOlB?si=ea6092a13dad4491
Timestamps:
0:00 Introduction
12:31 Between Rigidity & Flexibility
22:34 Reverse Dieting
34:02 How To Get The Most Out Of Tracking Macros
42:36 Influencers vs What Works For YOU
50:45 Real Evidence Based Information
54:58 Outro
Let's connect!
IG: @talkingnutritionpodcast
IG: @johanvesters_ocs
IG: @kristineandali
Work with Kristine:
www.ka-nutrition.com
Work with Johan:
www.odysseycoachingsystems.co
This week we are joined by Ray Gorman who's a physical therapist, PT, and mentor. We had a great chat about work/life balance, setting boundaries, and saying 'no'. Not just us coaches, but also our clients as well as yourself, the listener.
After that we talk about competitiveness during training in the high intensity space, when to go hard and push yourself, and how to manage intensity to improve your recovery, and ultimately your performance.
You can find more from Ray here:
Instagram: https://www.instagram.com/raygormandpt/
Engage Movement: https://www.engagemovement.com/
Timestamps:
0:00 Introduction
7:30 Work/Life Balance & Setting Boundaries
20:40 'Go Hard Every Day' Mentality In CrossFit
35:27 Applying RPE To Manage Intensity
43:48 Under-Recovering/Over-Training
52:45 Outro
Let's connect!
IG: @talkingnutritionpodcast
IG: @johanvesters_ocs
IG: @kristineandali
Work with Kristine:
www.ka-nutrition.com
Work with Johan:
www.odysseycoachingsystems.co
Ever wonder why you’re not losing weight in a calorie deficit? It’s frustrating to not see the scale go down even though you’re doing everything, right? Here’s something you might not know.. It’s completely normal for things to slow down, and to sometimes not see any changes on the scale for weeks on end.
But did you hit an actual plateau? Is it really metabolic adaptation? Or can you get things moving again by simply getting more consistent and accurate?
In this week's episode Kristine and Johan discuss weight loss plateaus, metabolic adaptation, how to know if you actually hit a plateau, and what to do when progress stalls out.
Related article:
https://odysseycoachingsystems.co/weight-loss-plateaus/
Timestamps:
0:00 Introduction
03:05 Scenario 1: You’re not in a deficit
12:57 Scenario 2: Metabolic Adaptation
24:40 How to know if you hit a plateau
33:29 - Outro
Let's connect!
IG: @talkingnutritionpodcast
IG: @johanvesters_ocs
IG: @kristineandali
Work with Kristine:
www.ka-nutrition.com
Work with Johan:
www.odysseycoachingsystems.co
Does eating 'ultra' processed foods make you gain weight? Or is it more about the context?
This week Kristine and Johan talk about what processed foods are, what effect they can have on the body, and if there's a way to include some processed foods (because let's be honest, no one wants to completely remove their favorite snacks).
You don't have to avoid processed foods altogether, but context matters. In this episode you learn how to keep it fun and flexible, while still maintaining an overall healthy diet.
Related article:
https://odysseycoachingsystems.co/minimally-processed-vs-ultra-processed-foods/
Timestamps:
0:00 - Introduction
2:16 - New KA Training Program - https://www.ka-nutrition.com/ka-training
4:07 - What Are Processed Foods?
7:25 - Do Ultra Processed Foods Make You Gain Weight?
15:52 - Time To Connect The Dots
18:27 - The Verdict
20:17 - Coaching With A Flexible, Sustainable Approach
30:02 - Outro
References:
https://pubmed.ncbi.nlm.nih.gov/36280730/
https://jissn.biomedcentral.com/articles/10.1186/s12970-021-00452-2#Tab1
https://pubmed.ncbi.nlm.nih.gov/31105044/
Let's connect!
IG: @talkingnutritionpodcast
IG: @johanvesters_ocs
IG: @kristineandali
Work with Kristine:
www.ka-nutrition.com
Work with Johan:
www.odysseycoachingsystems.co
Happy 2023!! To kick things off Kristine and Johan talk about how to begin your fitness journey, educational resources for nutrition coaching clients, and then... an objective discussion about plant based vs animal based diets/protein, what can happen if you run into nutrient deficiencies, and how you can make better decisions for the planet, your health, and your wallet.
Want to submit a question for a future Q&A episode? Feel free to DM @talkingnutritionpodcast (https://www.instagram.com/talkingnutritionpodcast/) or fill out the form in @kristineandali 's (https://www.instagram.com/kristineandali/)
Timestamps:
(0:00) Introduction - @johanvesters_ocs 's (https://www.instagram.com/johanvesters_ocs/) birthday
(2:33) How to get started
(8:12) Free habit & lifestyle assessment to help you get started: http://bit.ly/3WPLrR3
(10:06) Educational resources for nutrition coaching clients
(18:25) Animal protein vs plant protein
(27:16) What can happen if you run into nutrient deficiencies
(30:08) Making decisions that are better for the planet (and your wallet)
(40:06) 'Healthy' vs 'ultra processed' foods (next episode!) - Outro
fitness #nutrition #podcast
Let's connect!
IG: @talkingnutritionpodcast
IG: @johanvesters_ocs
IG: @kristineandali
Work with Kristine:
www.ka-nutrition.com
Work with Johan:
www.odysseycoachingsystems.co
That's a WRAP for 2022! In this last episode of the year we share some important updates, reflect on the year, talk about things that we're grateful for, what to do if you have a more pressing health issue, and more.
One of our favorite things of the year was starting this podcast, and we want to thank YOU for being here with us. Merry Xmas and a healthy, strong, and happy 2023!
Thank you!
Kristine & Johan.
Timestamps:
(0:00) Introduction / Kristine's updates
(7:38) Not relying on social media for more health serious issues
(14:46) Johan's updates and 'Odyssey Coaching Systems'
(18:11) Favorite moments of 2022
(23:19) Things we're most grateful for
(27:02) Leaving self doubt behind
(30:20) What we're most excited for in 2023
(31:20) One tip for 2023 / outro
Let's connect!
IG: @talkingnutritionpodcast
IG: @johanvesters_ocs
IG: @kristineandali
Work with Kristine:
www.ka-nutrition.com
Work with Johan:
www.odysseycoachingsystems.co
Bonus Q&A! In this week's episode Kristine and Johan talk about sticking to your diet when you're unmotivated, getting out of the dieting mindset, hormones, step trackers, gaining weight in a deficit, and more.
Want to submit a question for a future Q&A episode? Feel free to DM @talkingnutritionpodcast (https://www.instagram.com/talkingnutritionpodcast/) or fill out the form in Kristine's bio @kristineandali (https://www.instagram.com/kristineandali/)
Timestamps:
(0:00) Introduction
(01:51) Our old school step trackers: https://rstyle.me/cz-n/g5yn9rdbzw7
(04:39) How to stick to your diet when you start feeling unmotivated
(09:55) Hormones, menstrual cycle, and training during peri-menopause
(15:36) Gaining weight in a deficit
(23:32) Binge eating and getting out of the dieting mindset
(31:47) What if you don't want to track calories or macros?
(39:00) Outro
fitness #nutrition #podcast
Let's connect!
IG: @talkingnutritionpodcast
IG: @johanvesters_ocs
IG: @kristineandali
Work with Kristine:
www.ka-nutrition.com
Work with Johan:
www.odysseycoachingsystems.co
Did you know that being shredded does NOT equal optimal health? This week we are joined by Hanna Rasmussen, a fellow coach and PT who started bodybuilding competitively at the age of 17.
Hanna shares what it really takes to get stage lean, and how it has a huge impact on both your body and mind. We talk about the struggles along the way, how it feels to step on stage, and the (often long term) consequences of putting your body through a prep.
We then talk about the importance of eating more and lifting weights, and the slow shift from that classic 'eat less, move more' into more of a 'let's nourish/fuel your body and put on some muscle' type of mindset that we're currently seeing. More and more women are now looking to build muscle, and we're all here for it!
You're going to want to check out this episode in full, and pay attention. Because although we do talk a lot about bodybuilding, it all ties back to the principles that will help you create sustainable, long term results.
You can follow Hanna at @hannarasmu on Instagram.
Timestamps:
(00:00) Introduction
(10:02) The process of getting lean
(17:25) Being shredded, performance, and health
(29:52) What happens after a body building show
(36:48) Why planning the different seasons of nutrition is so important
(38:55) From 'eat less move more' to building muscle
(47:35) Hanna's current goals / outro
Let's connect!
IG: @talkingnutritionpodcast
IG: @johanvesters_ocs
IG: @kristineandali
Work with Kristine:
www.ka-nutrition.com
Work with Johan:
www.odysseycoachingsystems.co
In this episode we are joined by Kristine’s client and friend, Andy Crerar. You'll learn how Andy went from doing Keto and struggling with binge-eating to now being able to reach his goals in a more sustainable, long term way.
He can now lose weight AND have his carbs, has lots of energy to enjoy his family time, and doesn't feel like he needs to 'cheat the system' anymore (you'll learn what that means).
These transitions take time, and uncovering the triggers that lead to binging is an uncomfortable process. But we want you to know that you CAN reach your goals. You CAN work through roadblocks and obstacles.
And Andy is going to tell you exactly how he did it. Enjoy the episode!
Timestamps:
(0:00) Introduction
(7:07) What made Andy reach out to a nutrition coach
(17:13) He wanted to get off Keto but his coach told him 'no'
(24:48) From trying to be perfect to now being CONSISTENT
(30:52) Transitioning out of keto
(45:45) How Andy is now able to be flexible
(1:00:19) Outro
Let's connect!
IG: @talkingnutritionpodcast
IG: @johanvesters_ocs
IG: @kristineandali
Work with Kristine:
www.ka-nutrition.com
Work with Johan:
www.odysseycoachingsystems.co
Back with another Q&A! In this week's episode Kristine and Johan talk about adjusting nutrition based on the menstrual cycle, getting family members on board, important lessons learned as coaches, creatine for women, protein intake, the anabolic window, and more.
Want to submit a question for a future Q&A episode? Feel free to DM @talkingnutritionpodcast (https://www.instagram.com/talkingnutritionpodcast/) or fill out the form in Kristine's bio @kristineandali (https://www.instagram.com/kristineandali/)
Timestamps:
(0:00) Introduction
(13:01) @_livinlifewithjess: ‘This might not be something you’ll actually talk about but I was wondering if you guys could talk about how to fuel your body when a woman is on her period….’
(19:59) @a_cre_rar; ‘First, You two do an incredible job covering a wide variety of topics, I love what ya’ll are doing! Tough question, how do I get my family onboard? I feel like I am leading by example working out, talking about my nutrition and they (specifically my mom who is unhealthy) is pretty dismissive. Incredibly frustrating. Tough question not a one size fits all answer but felt good typing it out! Appreciate you both and always teaching me through your podcast!’
(28:09) @phong_cubed: ‘What’s the most important lesson you’ve learned over your career(s)?’
(31:18) @mci1988: ‘creatine for women! I’ve heard conflicting opinions on it being beneficial to men but increasing the wrong hormones in women. Would be curious to hear a break down of it’
(35:02) @kellyyywitha_y: “I know you've touched on it in bits and pieces in some of the other episodes but who are the people or the resources you use when you want to find information?”
(41:54) @alleapaige: ‘Consuming optimal amount of protein along with how soon after a workout does protein need to be consumed !’
(46:16) Outro
Let's connect!
IG: @talkingnutritionpodcast
IG: @johanvesters_ocs
IG: @kristineandali
Work with Kristine:
www.ka-nutrition.com
Work with Johan:
www.odysseycoachingsystems.co
The better data you have, the more objective decision you can make, and the better your results will be.
This week we are joined by our first ever guest and good friend Aaron Straker (@aaron_straker). Aaron is a nutrition coach who uses a data-driven approach to help experienced male lifters and coaches level up their physiques, education, and health.
In this episode you get to know Aaron, his nomadic lifestyle, and how he runs his nutrition coaching company. You'll learn why the data is so-so important, and how the right periodization can help you create more structure, and build better habits.
You can find more from Aaron here:
Instagram: https://www.instagram.com/aaron_straker/
Straker Nutrition Company: https://strakernutritionco.com/
Eat Train Prosper Podcast: https://www.eattrainprosper.com/
Timestamps:
00:00 - Introduction and what led to Aaron becoming a coach
08:44 - The pros and cons of group vs one-on-one nutrition coaching
19:46 - How using objective data can lead to better decisions and results
36:03 - Creating structure, building better habits, and getting a better understanding of nutrition
43:56 - Chasing summer and living a nomadic lifestyle
55:00 - Outro: Where to find Aaron
IG: https://www.instagram.com/talkingnutritionpodcast/
Email: info@talkingnutritionpodcast.com
KA training app: https://www.ka-nutrition.com/ka-training
VN nutrition coaching: https://www.vestersnutrition.com/online-nutrition-coaching/
It's that time of the year! Maria Carey is already out of hibernation and soon enough that holiday-induced stress and anxiety will make its comeback too. As much as the holidays are a great time to eat tasty food and spend time with your loved ones, many people go in worried and anxious, knowing from previous years that they tend to overeat and gain weight.
In this episode we reflect on 2022 and help you enter this holiday season with the right expectations. You'll learn about if-then planning, the VAST technique, and what consistency during the holidays may look like for you.
Finally we share some healthy habits and tactics that can help you stay on track, and talk about why this time of the year is NOT the time to wait.
If anything, this is one of the most important seasons of your fitness journey. Because it's when you get to learn one of the most valuable lessons: learning how to enjoy yourself during the holidays without stress, guilt, and anxiety around food and fitness.
HOLIDAY SPECIALS
To celebrate the new KA Training app, you can now get a free month when you use the code 'FREE'.
You can sign up here: https://app.fitr.training/p/KATraining
You can now get up to 2 free months when you sign up for 1-on-1 online nutrition coaching at Vesters Nutrition. This offer is available to newsletter subscribers only, sign up via https://www.vestersnutrition.com/newsletter/ to get access.
(This offer ends November 30th, don't miss out!)
Timestamps:
00:00 - Growth in 2022
03:25 - Kristine's announcement (KA Training)
https://app.fitr.training/p/KATraining Code: 'FREE'
10:58 - Johan's announcement (Vesters Nutrition)
https://www.vestersnutrition.com/newsletter/
15:06 - Setting the right expectations going into the holidays
24:35 - Healthy habits and tactics that can help you stay on track
42:07 - Why this is NOT the time to wait until after the holidays
47:20 - Recap / Outro
IG: https://www.instagram.com/talkingnutritionpodcast/
Email: info@talkingnutritionpodcast.com
KA training app: https://www.ka-nutrition.com/ka-training
VN blog: https://www.vestersnutrition.com/blog/
Wearables like Whoop, Oura ring, FitBit, Garmin, etc. can be great for tracking stuff like heart rate, sleep duration, or step count. However you’d be surprised how inaccurate they turn out to be when it comes to how many calories you burn on a daily basis.
In this episode we first discuss the research on fitness trackers and how tracking calories burned may actually be holding you back from effectively losing weight. We then talk about how you can use your fitness tracker in a better way and share what we personally use. Finally you'll learn how to manage energy balance without tracking calories burned and how to not get too hung up on the numbers while still having effective workouts.
Related article:
https://www.vestersnutrition.com/fitness-trackers/
Timestamps:
00:00 - Introduction
03:49 - How accurate are fitness trackers? Here’s what the research shows
08:35 - Why that’s a problem for weight loss
14:02 - How to use your fitness tracker in a better way + What we use
24:54 - How to manage energy balance without tracking calories burned
31:43 - Outro: Effective workouts + not getting too hung up on the data
Studies mentioned:
-“Accuracy of Heart Rate Watches: Implications for Weight Management.” (PMID: 27232714) https://pubmed.ncbi.nlm.nih.gov/27232714/
-
“Reliability and Validity of Commercially Available Wearable Devices for Measuring Steps, Energy Expenditure, and Heart Rate: Systematic Review.” (PMID: 32897239) https://pubmed.ncbi.nlm.nih.gov/32897239/
-
“Wrist-worn devices for the measurement of heart rate and energy expenditure: A validation study for the Apple Watch 6, Polar Vantage V and Fitbit Sense.” (PMID: 34957939) https://pubmed.ncbi.nlm.nih.gov/34957939/
-
“Accuracy and Acceptability of Wrist-Wearable Activity-Tracking Devices: Systematic Review of the Literature.” (PMID: 35060915) https://pubmed.ncbi.nlm.nih.gov/35060915/
IG: https://www.instagram.com/talkingnutritionpodcast/
Email: info@talkingnutritionpodcast.com
KA training app: https://www.ka-nutrition.com/ka-training
VN blog: https://www.vestersnutrition.com/blog/
Could it be that the restrictive method you used to lose weight was the same thing that led to binge-eating and weight regain?
In this episode we first open up about our personal struggles with nutrition, experience with binging, and having an unhealthy relationship with food. After that we get into the issue with most restrictive approaches, and why education needs to be on forefront of your transformation.
Finally we discuss a new (2022) study that looked at the relationship between low-carb diets and intermittent fasting to the risk of binge-eating. The results were shocking, but not surprising..
Study discussed (PMID: 35999438):
https://pubmed.ncbi.nlm.nih.gov/35999438/
Related video by Layne Norton:
https://youtu.be/_M5DLa_uPbw
Timestamps:
00:00 - Intro: Johan's past 3000 calorie peanut butter binges
03:32 - Kristine's cheat days, gut health journey, and relationship with food
12:15 - Why education is a crucial part of your transformation
16:15 - 2022 study: 'Food craving and disordered eating in low-carb dieters and its association with intermittent fasting'
24:00 - The problem with having very strict rules around foods or food groups
30:34 - Outro: Why we focus on ADDING rather than restriction
Follow us on Instagram:
https://www.instagram.com/talkingnutritionpodcast/
Work 1-on-1 with Kristine:
https://www.ka-nutrition.com/nutrition-coaching/
Work 1-on-1 with Johan:
https://www.vestersnutrition.com/online-nutrition-coaching/
IG: https://www.instagram.com/talkingnutritionpodcast/
Email: info@talkingnutritionpodcast.com
KA training app: https://www.ka-nutrition.com/ka-training
VN blog: https://www.vestersnutrition.com/blog/
Sustainable, long term results require a long term strategy. If you get clear on your goals, plan for them accordingly, allow for real-life events that will come up along the way, and reverse-engineer that plan all the way down to what you need to do on a weekly/daily basis to achieve your goals..
.. then you will win.
In this week's episode Kristine and Johan talk about planning for the different phases or 'seasons' of nutrition ahead of time. They share how you can set yourself up for a successful 2023, what to do around the holidays, their own periodization plans, and how you can begin to start planning and habit building TODAY.
IG: https://www.instagram.com/talkingnutritionpodcast/
Email: podcast@vestersnutrition.com
KA training app: https://www.ka-nutrition.com/ka-training
VN blog: https://www.vestersnutrition.com/blog/
Back with another Q&A! In this week's episode Kristine and Johan talk about how to use the intensity multiplier when calculating your TDEE, how to count calories/macros properly, rest days, their favorite snacks, food variety, and more.
If you'd like to submit a question for a future episode, feel free to hit us up via @talkingnutritionpodcast (https://www.instagram.com/talkingnutritionpodcast/)
Timestamps:
(0:00) Introduction and Kristine's Xmas tree
(5:05) Question from Caitlin: "When using (if you use) an Intensity Multiplier to calculate TEE, have you ever OR can you go in between the suggested numbers given for the equation?"
(11:30) Question from @Nele.flora: "Maybe you could talk in one of your episodes about calorie counting. I would like to know how you count properly and how small amounts you should count."
(20:15) Question: "How many rest days do you take and what kind of snacks do you eat?"
(28:58) Question from @arealseabass: “I would love to learn more about weight/fat loss and heart health. I've heard the rumor that your heart doesn't care about body composition just weight, but that can't be true, right?”
(32:41) Question: "How important is food variety?"
(38:07) Outro / Submit a question
IG: https://www.instagram.com/talkingnutritionpodcast/
Email: podcast@vestersnutrition.com
KA training app: https://www.ka-nutrition.com/ka-training
VN blog: https://www.vestersnutrition.com/blog/
This week Kristine and Johan open up about their love/hate relationship with social media. Social media is obviously here to stay ("I'm not f**king leaving!"), and as much as it has plenty of pros there are some HUGE mental cons that come with it too.
The cool thing is that YOU decide how much time you spend on social media. You even get to decide who you follow and what shows up on your feed (other than those damn suggested posts of course).
Listen to this episode if you've been a little guilty of endlessly scrolling social media a little too often (not judging, everyone does this).
Let's set more boundaries. Let's be more PRESENT.
And let's try to take a break every now and then.
Timestamps:
(0:00) Introduction
(1:42) Kristine on setting boundaries
(7:18) Johan's love/hate relationship with social media
(12:00) Something that might help you focus and be more present: 'Forest' (not affiliated) - https://www.forestapp.cc/
(14:50) Online coaching and stress around being active on social media
(33:15) Why YOU can benefit from taking social media breaks
(38:25) Outro - Be more present! :)
IG: https://www.instagram.com/talkingnutritionpodcast/
Email: podcast@vestersnutrition.com
KA training app: https://www.ka-nutrition.com/ka-training
VN blog: https://www.vestersnutrition.com/blog/
Ever thought to yourself: "I just need the right meal plan"? This week Kristine and Johan talk about Flexible Dieting and how even though meal plans CAN be a useful adherence tool, they usually fail to teach you how to be in full control of your own nutrition.
Now we do think there's possibly a time and place for a meal plan in some cases, so we'll talk about both the pros AND cons.
We then go off on a tangent about the fear-mongering around processed foods and seeds oils, we see all too much of on social media these days.
Lastly we'll talk about a GREAT resource that you might want to check out if you're currently trying to figure out your nutrition; Alan Aragon's new book 'Flexible Dieting'.
Mentioned in this episode:
'Free Meal Plans' blog:
https://www.vestersnutrition.com/free-meal-plans/
'How to make your own Macro Meal Plan' blog:
https://www.vestersnutrition.com/how-to-make-your-own-macro-meal-plan/
'Flexible Dieting' book by Alan Aragon:
https://alanaragon.com/flexibledietingbook/
Follow us on Instagram:
https://www.instagram.com/talkingnutritionpodcast/
Work 1-on-1 with Kristine:
https://www.ka-nutrition.com/nutrition-coaching/
Work 1-on-1 with Johan:
https://www.vestersnutrition.com/online-nutrition-coaching/
Email us:
kristine@ka-nutrition.com
johannes@vestersnutrition.com
Q&A's are our favorite! In this week's episode Kristine and Johan talk about how to find out what works for YOU, working around doctors who don't take your blood panel serious, calculating calorie needs, eating enough when stress/anxiety hits, and how to gain muscle without gaining body fat.
If you'd like to submit a question for a future episode, feel free to hit us up via @talkingnutritionpodcast
Learn more about 1-on-1 nutrition coaching
More content:
Talking Nutrition YouTube Channel
Vesters Nutrition Blog
KA training app
Email us:
kristine@ka-nutrition.com
johannes@vestersnutrition.com
There's for sure NO shortage of myths and misconceptions in health and fitness space.. This week Kristine and Johan talk about protein, muscle protein synthesis, burning off bigger meals, tracking macros, low carb, and more.
Unsure about a certain topic or claim? Feel free to reach out via Instagram and come with any suggestions for future episodes!
@talkingnutritionpodcast
To learn more about 1-on-1 coaching:
Coaching with Kristine
Coaching with Johan
More content:
Talking Nutrition YouTube Channel
Vesters Nutrition Blog
KA training app
Email us:
kristine@ka-nutrition.com
johannes@vestersnutrition.com
Another Q&A! In this week's episode Kristine and Johan talk about fat percentage goals, carb cycling, home workouts, and more. If you'd like to have any of YOUR questions answered in the next Q&A episode, feel free to drop a question here (scroll down for question box).
Follow us on Instagram:
@talkingnutritionpodcast
To learn more about 1-on-1 coaching:
Coaching with Kristine
Coaching with Johan
More content:
Talking Nutrition YouTube Channel
Vesters Nutrition Blog
Email us:
kristine@ka-nutrition.com
johannes@vestersnutrition.com
Probably our favorite topic to talk about: NEAT (Non-Exercise Activity)! Walking/moving more is probably the number one thing you can do to improve your health, which is why we're both big on steps with our clients.
Today we chat about how you burn calories, the many benefits of increasing your daily step count, walking to lose more fat, easy ways to get your steps up, and more.
Mentioned in this episode:
'Association of Daily Step Count and Step Intensity With Mortality Among US Adults':
PMID: 32207799
Kristine's post about the benefits of walking
Johan's post about the relationship between step count and all cause mortality
Follow us on Instagram:
@talkingnutritionpodcast
To learn more about 1-on-1 coaching:
Coaching with Kristine
Coaching with Johan
Email us:
kristine@ka-nutrition.com
johannes@vestersnutrition.com
Stress management is a crucial part of your health and fitness journey.
Learn about the different forms of stress (some of which you might not yet know about), how much you can handle, how stress can either make things better or worse, and how you can manage your stress.
Mentioned in this episode:
'Stress management: 20 proven methods' article by Johan.
'Effects of chronic stress' post by Kristin.
Follow us on Instagram:
@talkingnutritionpodcast
To learn more about 1-on-1 coaching:
Coaching with Kristine
Coaching with Johan
Email us:
kristine@ka-nutrition.com
johannes@vestersnutrition.com
In today's Instagram Q&A episode Kristine and Johan talk about supplementation, alcohol, shift work, and more. If you'd to have any of YOUR questions answered in the next Q&A episode, feel free to drop a question here (scroll down for question box).
Follow us on Instagram:
@talkingnutritionpodcast
To learn more about 1-on-1 coaching:
Coaching with Kristine
Coaching with Johan
More content:
Talking Nutrition YouTube Channel
Vesters Nutrition Blog
Email us:
kristine@ka-nutrition.com
johannes@vestersnutrition.com
Too many people are left spinning their wheels because of the misinformation and unsustainable approaches. Today we talk about how we approach nutrition, training and fat loss differently.
Mentioned in this episode:
KA Training app
'Filling Foods' article
Follow us on Instagram:
@talkingnutritionpodcast
To learn more about 1-on-1 coaching:
Coaching with Kristine
Coaching with Johan
More content:
Talking Nutrition YouTube Channel
Vesters Nutrition Blog
Email us:
kristine@ka-nutrition.com
johannes@vestersnutrition.com
Q: "Smart ways to maintain muscle mass and performance while cutting?".
In this episode you'll learn about smart ways to maintain muscle mass and performance while cutting. We talk about periodization, training, nutrition, and give a general recommendation for the person who asked us about this topic.
For context: she's a CrossFit enthusiast who trains a lot, is already quite lean, and would like to lose a little bit of body fat while maintaining her muscle, strength, and performance.
0:00 Introduction / Context
2:39 The issue with performance AND fat loss
7:00 The approach
9:38 Macronutrient recommendations
13:24 Why communication with your coach is important
17:36 Sleep: the foundation of your health
20:31 Recap
Follow us on Instagram:
@talkingnutritionpodcast
@kristineandali
@vestersnutrition
To learn more about 1-on-1 coaching:
Coaching with Kristine
Coaching with Johan
More content:
Talking Nutrition YouTube Channel
Vesters Nutrition Blog
Email us:
kristine@ka-nutrition.com
johannes@vestersnutrition.com
Welcome to the Talking Nutrition Podcast! Since we didn't get to touch on fat loss maintenance last week and because we believe it's actually more difficult than losing the weight, we wanted to dedicate a full episode to 'keeping it off'.
Follow us on Instagram:
@talkingnutritionpodcast
@kristineandali
@vestersnutrition
Inquire about 1-on-1 coaching:
Work with Kristine
Work with Johan
Subscribe to the Talking Nutrition YouTube Channel
Email us:
kristine@ka-nutrition.com
johannes@vestersnutrition.com
Welcome to the Talking Nutrition Podcast! In today's episode we talk about how fat loss and weight loss are NOT the same, cardio, and how important strength training (to build muscle) really is for your body composition goals.
Follow us on Instagram:
@talkingnutritionpodcast
@kristineandali
@vestersnutrition
Inquire about 1-on-1 coaching:
Work with Kristine
Work with Johan
Subscribe to the Talking Nutrition YouTube Channel
Email us:
kristine@ka-nutrition.com
johannes@vestersnutrition.com
Welcome to the Talking Nutrition Podcast! Today we quickly introduce ourselves, share our background, and talk about how we both ended up becoming nutrition coaches. We'll touch on what you can expect from our podcast, and finish off with some tips that can help you stay on track during summer.
Inquire about 1-on-1 coaching:
Work with Kristine
Work with Johan
Follow us on Instagram:
@talkingnutritionpodcast
@kristineandali
@vestersnutrition
Subscribe to the Talking Nutrition YouTube Channel
Email us:
kristine@ka-nutrition.com
johannes@vestersnutrition.com
Welcome to the Talking Nutrition Podcast! Where we talk about all things fitness, nutrition, health, and mindset. We'll be launching our first episode on July 25th. Feel free to subscribe ahead of time, so you'll be one the first to know when it's up!
Talk to you soon, Kristine & Johan.
Inquire about 1-on-1 coaching:
Work with Kristine
Work with Johan
Follow us on Instagram:
@talkingnutritionpodcast
@kristineandali
@vestersnutrition
Subscribe to the Talking Nutrition YouTube Channel
Email us:
kristine@ka-nutrition.com
johannes@vestersnutrition.com