Shows
Talking Nutrition#225 - The Last 60 Days of the Year (Holidays, Not Holi-months)Johan says that if he ever told a client to bring a meal prep container to their Christmas dinner, he would want them to fire him. Festive dinners, work parties and family get-togethers are part of the plan, not a break from it. And as he puts it, it's called holidays, not holiday weeks or holiday months. For most people, it comes down to a handful of days.In this episode, Johan walks through the last stretch of the year and why there is no need to wait for January. He explains periodization, the seasons of nutrition...
2026-10-2643 minTalking Nutrition#224 - Build Your Perfect Day of Eating (12 Free Recipes)When Johan moved to Norway and started using a Norwegian keyboard, the first weeks were frustrating. Extra letters, symbols in the wrong places, a typo in every sentence. Years later it is second nature, and he doesn't even think about it. That, he says, is exactly what learning to track macros feels like, and it is why his clients learn by doing instead of starting with a meal plan.Around week four of coaching, his clients build what he calls a perfect day of eating. Not perfect as in clean or flawless, but a day they could...
2026-10-1935 minTalking Nutrition#223 - Balance Is a Myth: Why Consistency Is Imperfect by NatureJohan missed a week of the podcast, and he opens this one by owning it. A conference trip to the US, a wave of new clients after summer, a giveaway and re-recording the Odyssey course all landed at once, and something had to give.Recorded straight after a full day of client check-ins, this solo episode is a little more off the cuff than usual. It starts with something Johan told a returning client who was struggling to find balance: balance, the way most of us picture it, doesn't exist. Trying to give work, family, training, sleep...
2026-10-1220 minTalking Nutrition#218 - The Thyroid Checklist: What Actually Supports Production and ConversionLast week was about reading your thyroid labs. This week is about what you can actually do. Johan walks through the full thyroid pipeline - from the brain's TSH signal, to T4 production, to the T4-to-T3 conversion that sets your metabolic rate - and turns it into a practical checklist: the raw materials your thyroid needs, the factors that quietly inhibit it, and why stress and chronic low-calorie dieting push your body into reverse T3, the metabolic brake.In this episode:00:00 - Genetics load the gun, lifestyle pulls the trigger: why this week is a...
2026-08-2416 minTalking Nutrition#217 - The 5 Thyroid Markers I Actually Look At (Not Just TSH)If your doctor has told you your thyroid looks fine but you don't feel fine, this episode is for you. Johan breaks down a real client case where a "normal" lab result missed autoimmune thyroid disease for a year and a half, and walks through the exact markers, ranges, and lifestyle factors that actually explain how your thyroid is functioning.In this episode:00:00 - Why "my labs are normal" doesn't mean your thyroid is actually fine08:30 - A client with no menstrual cycle for 18 months, and the labs that finally explained...
2026-08-1747 minTalking Nutrition#215 - Your Roadmap From Root Cause to ResilienceWe're back! After a short break to finish two big projects (a brand new client app and a fully revamped website), Talking Nutrition returns with a big one: the introduction of the RESTORE Method. This is the 2.0 version of the OCS Process, and the exact roadmap Johan takes his clients through, from root cause to resilience.In this episode, Johan walks through all 7 phases of the RESTORE Method step by step: Reveal, Establish, Solve, Transform, Own, Rebuild, and Embody. You'll hear real client stories (including autoimmune conditions like Hashimoto's and ulcerative colitis going into remission), why internal...
2026-07-1018 minTalking Nutrition#209 - 2026 Roadmap for More Fat Loss & Muscle GainIf you’re already stressing about how to finally lose fat and build muscle in 2026, let’s get real: New Year’s resolutions almost never work. You don’t need another crash diet or 30-day challenge. You need a plan that actually fits your life and delivers results you can keep.In this episode of Talking Nutrition, Johan breaks down how to map out your entire year for real, sustainable fat loss and muscle gain—without falling into the same old traps.You’ll learn:Why 95% of resolutions fail and how to avoid the all-or-nothi...
2026-03-1629 minTalking Nutrition#207 - Steal the EOD Ritual That Helps my Clients and I Leave Work at WorkEver find yourself wiped out but your brain just won’t quit? You’re not alone. Most women juggle work, training, family, and life — and it feels like the day never really ends. That’s why Johan is breaking down the exact end-of-day ritual he uses (and teaches clients) to help you actually switch off, sleep better, and show up for what matters.In this episode, Johan gets real about why you’re exhausted but still wired at night, why most coaching isn’t just about food and workouts, and how a simple daily ritual can help you leave wo...
2026-03-0228 minTalking Nutrition#204 - Christmas Didn’t Ruin Your Progress, But Spiraling After WILLIn this episode, Johan breaks down why so many people feel frustrated, bloated, and ready to “start over” after the holidays - and why that reaction is what actually causes weight regain year after year.You’ll learn how a few days of eating more don’t meaningfully change body fat, how most post-Christmas weight gain is just water, food, and sodium, and most importantly, how guilt, panic, and restriction do far more damage than Christmas dinners ever willJohan also shares exactly what his clients did differently this year - and why they maintained their we...
2025-12-2926 minTalking Nutrition#203 - Why Most New Year's Resolutions Fail, and How Only Some Women Successfully Keep the Weight OffWhy do so many women start January motivated… only to fall off weeks later - year after year? In this episode, Johan breaks down why most New Year’s resolutions fail, especially for women in their 30s through 50s - and what the small percentage of women who actually keep the weight off long-term do differently.This episode isn’t about more motivation, stricter diets, or pushing harder. It’s about systems, habits, realistic planning, and understanding your body after years of dieting, stress, and “all-or-nothing” cycles. If you’ve ever felt stuck, burned out, or frustrated that “doing ev...
2025-12-2238 min
Talking Nutrition#199 - Healing Hashimotos, Women's Health, and More w/ Brandi BradleyIn 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/Talking Nutrition is brought to you by Odyssey Coaching...
2025-09-2357 min
Talking Nutrition#198 - The 7 Pillars of Healing (That No One Talks About) - w/ Nick TogniettiIn 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...
2025-09-071h 02
Talking Nutrition#197 - The Mindset Shift for Busy Moms to Create Their Best Shape - w/ Angelina BradleyIn 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...
2025-09-011h 01Talking Nutrition#195 - Should You Even Try To Diet Right Now? Do This First!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...
2025-08-0418 minTalking Nutrition#192 - You're Now 25% DONE With 2025... How Are We Feeling?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...
2025-03-3124 min
Talking Nutrition#191 - How to Deal With Bloating, Gas, Indigestion, and Heal Your Gut… - W/ Allie SaezIn 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.
2025-03-2446 minTalking Nutrition#190 - Your Metabolism Doesn't Slow Down Because You Get OlderIn 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...
2025-03-1728 min
Talking Nutrition#189 - What’s It Like To Live With Multiple Sclerosis? - w/ Ronja JacobssonIn 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/r...
2025-03-1035 minTalking Nutrition#188 - Why Most Fitness Challenges Kinda SuckIn 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...
2025-03-0330 min
Talking Nutrition#187 - Will Eating 'Blood Sugar Spiking' Foods Kill You? - w/ Greg SuttonIn 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...
2025-02-2446 minTalking Nutrition#186 - How 2025 Should've StartedIn 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 R...
2025-02-1725 minTalking Nutrition#183 - How I Lost About 0.5kg per Week so far in 2025In 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...
2025-01-2040 minTalking Nutrition#182 - Your 12-Month Plan for Lasting Fat Loss & Muscle Gain in 2025In 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 OD...
2024-12-1629 min
Talking Nutrition#173 - How Johan Lost 30kg After Feeling Stuck and ConfusedIn 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...
2024-10-2819 min
Talking Nutrition#172 - The Effects of Sleep Deprivation and Shift Work on Your Health and Hormones - w/ Mike KesthelyIn 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...
2024-10-241h 12Talking Nutrition#171 - One-Year Transformation Update - Fat Loss, Reverse Diet, and Muscle GainIn 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/ocscommunityTalking...
2024-10-2132 minTalking Nutrition#170- How to Reverse-Diet for Optimal Fat Loss MaintenanceIn 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...
2024-10-1519 minTalking Nutrition#170 - How to Reverse-Diet for Optimal Fat Loss MaintenanceIn 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...
2024-10-1424 minTalking Nutrition#168 - Holiday Meals Won’t Ruin Your Progress, if You Practice These BasicsIn 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...
2024-10-0723 minTalking Nutrition#166 - Quarterly Reflection and Goal-Setting for Q4 of 2024In 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...
2024-09-3028 minTalking Nutrition#164 - Calorie Deficit Basics for Successful Fat LossIn 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...
2024-09-2335 minTalking Nutrition#162 - How to Achieve as Much Fat Loss and Muscle Gain as PossibleIn 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/#tdeeJoin our free Facebook community:https://www.facebook.com/groups/ocscommunity
2024-09-1631 minTalking Nutrition#158 - The Secret Weapon to Anything Health and Fitness🏆 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 ther...
2024-09-0234 minTalking Nutrition#146 - Losing 30kgs and PROVING Yourself That ANY Goal is AchievableIn 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: https://www.instagram.com/johanvesters_ocs/...
2024-06-1325 minTalking Nutrition#137 - The Truth About 'Stepping Out of Your Comfort Zone' (How it Actually Works)What does "stepping outside of your comfort zone" even mean?In this episode, Johan discusses the process of growth and stepping out of your comfort zone. He emphasizes the importance of doing the inner work and addressing one's flaws and weaknesses.Johan explains the concept of the comfort zone, fear zone, learning zone, and growth, and what true change feels like. He also highlights the challenges and setbacks that come with each stage and why accountability and mentorship are key.For coaching inquiries:https://www.odysseycoachingsystems.co/online-nutrition-coaching/
2024-05-1324 minTalking Nutrition#133 - How Eirik Lost Over 15kg by Eating More - Client InterviewIn 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...
2024-04-2943 minTalking Nutrition#131 - How Johan Lost 3.5kg While Gaining 1kg of MuscleIn 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...
2024-04-2240 minTalking Nutrition#121 - Pia Seeberg - Can you Build Muscle and Lose Fat at the Same Time?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.noInstagram - @piaseebergYouTube - https://www.youtube.com/@seebergpia...
2024-03-0940 minTalking Nutrition#118 - How to Deal With Discomfort - A Lesson About Mind GamesIn 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...
2024-02-2621 minTalking Nutrition#100 - Everything That's Wrong With Diet CultureIn 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...
2023-12-2733 min
Talking Nutrition#99 - How to Enjoy Christmas Without Stressing About NutritionIn 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:...
2023-12-2238 min
Talking Nutrition#82 - Steptember Q&A 3.2 - Candy Addiction, Best Exercise for Weight Loss, Dealing With Stress, and More..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/ocscommunityTimestamps:0:00 Introduction1:47 Having SOME candy without having to feel guilty about it4:42 Small meals to 'stoke' the metabolic fire?7:37 Is fasting daily good for women?
2023-10-1939 min
Talking Nutrition#78 - Steptember Q&A 2.2 - Anabolic Window, Protein, Intermittent Fasting, Fiber, and More..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/ocscommunityTimestamps:0:00 Introduction1:17 What happens when you consume too much protein5:06 Anabolic window & post workout protein6:40 Is intermittent fasting good for muscle gain?9:01 Benefits of adding a weekly vegetarian meal14:59 Which macro is m...
2023-10-0634 min
Talking Nutrition#77 - Preparing for the Holiday Season - Q4 PlanningNow 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...
2023-10-0341 min
Talking Nutrition#76 - Steptember Q&A 2.1 - Ultra-Processed Foods, Protein, Low-Fat Foods, and More..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/ocscommunityTimestamps:0:00 Introduction2:16 Full fat vs low fat / Ultra-processed foods vs less processed8:42 The 80/20 rule13:06 Advice for lowering ultra-processed foods16:47 Truth about red...
2023-09-2834 minTalking Nutrition#75 - How To Build Muscle AND Get LeanerIn 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...
2023-09-2529 min
Talking Nutrition#74 - Steptember Q&A 1 - STEPS To Take For A Longer (Stronger) LifeIn 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.f...
2023-09-2156 min
Talking Nutrition#73 - Monday Motivation - Breaking Negative Self-Talk & Tackling Life's CurveballsIn 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...
2023-09-1833 minTalking Nutrition#72 - Is this food ACTUALLY good for you? - The Health Halo EffectWant 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...
2023-09-1435 min
Talking Nutrition#71 - Jenny Blake - How Ladies Who Lift Create Their ShapeIn 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...
2023-09-111h 00
Talking Nutrition#69 - Laurin Conlin, MsC - Flexible vs. Rigid Dieting, Science, Seed Oils, and more..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, d...
2023-09-0453 min
Talking Nutrition#67 - Jessica Isaacs, RD - How To Fuel Your Workouts & Improve RecoveryIn 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, t...
2023-08-2838 min
Talking Nutrition#66 - Metabolism & Periodization - The Principles Of Nutrition pt 4/5In 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...
2023-08-2417 min
Talking Nutrition#65 - 5 Keys to Creating REAL Results and Achieving LONG TERM SuccessIn 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...
2023-08-2239 min
Talking Nutrition#64 - Micronutrients, Nutrient Timing, & Supplements - The Principles Of Nutrition pt 3/5In 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...
2023-08-1710 minTalking Nutrition#63 - Cheat Days, Food Volume, & The Satiety Index of Common FoodsEver 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**
2023-08-1427 min
Talking Nutrition#62 - Protein, Carbs, Fats, & Alcohol - The Principles Of Nutrition pt 2/5In 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:
2023-08-1012 min
Talking Nutrition#60 - Calories In VS Calories Out - The Principles Of Nutrition pt 1/5In 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 our 5-part mini series 'The Principles Of Nutrition', that 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 @johanvesters or @talkingnutritionpodcast on Instagram, or submit your questions directly via Spotify (see show notes).Enjoy!
2023-08-0307 min
Talking Nutrition#59 - Fit For Success w/ Nick Shaw (CEO Renaissance Periodization, IFBB Pro)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 M...
2023-07-3155 min
Talking Nutrition#58 - What people who actually look like they work out do to look JACKED/tonedIn this 'Office Hours' (Zoom) recording, Johan talks about all things muscle gain, maintenance, overcoming chronic under eating, and what clients at Odyssey Coaching Systems do to finally reach their goals after years (sometimes decades) of struggling with their health and fitness.Want to learn more about OCS' Online Nutrition Coaching programs? WWW: https://bit.ly/3q1EnW5IG: @johanvesters_ocsTimestamps:0:00 Introduction10:33 The benefits of building muscle17:06 Downsides of chronic under-eating28:07 The importance of maintenance42:29 How to look JACKED...
2023-07-241h 00
Talking Nutrition#57 - How To Naturally Increase Testosterone Levels | w/ Mike KesthelyOn 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...
2023-07-1743 minTalking Nutrition#56 - Basic Steps To Take Now, That'll Get You A Head Start After SummerSummer'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 l...
2023-07-1033 min
Talking Nutrition#54 - Effective Workout Programs w/ Aaron StrakerWhat 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/
2023-06-1952 minTalking Nutrition#53 - How to Include Summer Trips, Activity During a Cut, Calorie Cycling, and MoreIn 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/45GGjmYTimestamps:0:00 Introduction7:47 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...
2023-06-1245 minTalking Nutrition#52 - Getting Lean for Summer: A Better ApproachNow 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 Introduction12:00 How to approach your summer goals18:52 What if you're...
2023-06-0532 minTalking Nutrition#51 - Protein for Muscle Growth, Creatine, Ingredients in Shakes, and MoreIn this rapid-fire Q&A Johan answers a handful of questions that were submitted during the last 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 Introduction1:43 Can you build muscle at maintenance when you increase protein??10:18 What snacks to bring on a 3-day hiking trip14:54 Does raising creatine intake have benefits?18:06 Is protein from drinks or powder...
2023-06-0130 minTalking Nutrition#50 - How Long Does It Take To Create A New Habit?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 :)
2023-05-2936 minTalking Nutrition49 - [Q&A] Pre-Workout Meals, How to Get More Veggies In, Healthy Snacks, and More..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 Introduction1:45 Pre-Workout Meal To Avoid 'Running Out'5:57 How Long Before Training Should You Eat?7:12 How To Include More Salad/Veggies11:07 My Favorite Salads12:43 Healthy Alternatives...
2023-05-2521 minTalking Nutrition48 - [Venting Session] Privilege, Social Media Highlights, Hard Work, And More...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...
2023-05-2237 minTalking Nutrition47 - [Client Interview] From Low-Calorie Diets To Climbing The LeaderboardIn 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 h...
2023-05-1826 minTalking Nutrition44 - [Client Interview] How Michael (48) lost 15kg and got fitter, faster, and strongerIn 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.
2023-05-0434 minTalking Nutrition43 - [Habits] Creating Your Perfect Morning/Evening RoutineThis 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...
2023-05-0128 minTalking Nutrition42 - [Weight Loss] How Johan Lost 30kg And Kept It OffThis 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 al...
2023-04-2444 minTalking Nutrition39 - [Results] Why You Can't Keep The Weight Off & How To Do Better Using The 3 S'sIn 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...
2023-03-2732 minTalking Nutrition38 - [Metabolism 2 Thyroid] Hormones, Blood Work, and Speeding Up The MetabolismBack 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 ha...
2023-03-2326 minTalking Nutrition37 - [Alcohol & Metabolism 1] Why We Both Quit Alcohol, & Calories vs HormonesThis 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...
2023-03-2029 minTalking Nutrition36 - [Q&A] Finding Balance, Counting Calories To Lean Out, Workout Supplements, and more..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...
2023-03-1332 minTalking Nutrition35 - [Mindset] How To Overcome Emotional EatingWhat 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...
2023-03-0629 minTalking Nutrition34 - [Client Interview] How Linn Turned Her Life Around In 16 MonthsIn 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...
2023-03-021h 00Talking Nutrition33 - [Q&A] Breaking Bad Habits, Nutrition For Bodyweight Sports, AI, and More..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 wee...
2023-02-2735 minTalking Nutrition32 - [Food Labels] Making Sense of Nutrition Facts and Serving SizesDo 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...
2023-02-2028 minTalking Nutrition30 - [Q&A] What's considered 'healthy' but isn't, deficiencies, hormones, and more..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 a...
2023-02-0638 min
Talking Nutrition29 - [Cody McBroom] How To Be Flexible, Structured, And ConsistentHow 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/...
2023-01-3059 minTalking Nutrition27 - Weight Loss Plateaus & Metabolic AdaptationEver 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...
2023-01-1135 minTalking Nutrition26 - Minimally Processed vs Ultra Processed FoodsDoes 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...
2023-01-0931 minTalking Nutrition25 - Where to Start Your Journey, Animal vs Plant Protein, and More..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/)- - -
2023-01-0341 minTalking Nutrition24 - Announcements, Reflecting, and Wrapping Up 2022!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...
2022-12-2633 minTalking Nutrition23 - Bonus Q&A: Dieting Mindset, Hormones, Gaining Weight In A Deficit, And More..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) H...
2022-12-2239 minTalking Nutrition20 - Q&A: Creatine, Anabolic Window, Involving Family Members, And More..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...
2022-12-0547 minTalking Nutrition18 - How To Eat During The Holiday SeasonIt'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...
2022-11-2149 minTalking Nutrition16 - Do Low-Carb Diets And Intermittent Fasting Lead To Binge Eating?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 n...
2022-11-0732 minTalking Nutrition15 - How To Plan The Seasons Of NutritionSustainable, 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...
2022-10-3131 minTalking Nutrition14 - Q&A: Counting Calories, Favorite Snacks, Food Variety, And More..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...
2022-10-2439 minTalking Nutrition13 - Social Media BreaksThis 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...
2022-10-1739 minTalking Nutrition12 - Flexible Dieting vs Meal PlansEver 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...
2022-10-1040 minTalking Nutrition11 - Q&A: What works for YOU, Hormone panels, Stress vs eating enough, Lean bulking..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 @talkingnutritionpodcastTalking Nutrition is brought to you by Odyssey Coaching Systems.Website and free resources: https://odysseycoachingsystems.co/Follow Johan on I...
2022-10-0336 minTalking Nutrition10 - Protein myths, burning off bigger meals, Keto nonsense, and more..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!@talkingnutritionpodcastTalking Nutrition is brought to you by Odyssey Coaching Systems.Website and free resources: https://odysseycoachingsystems.co/Follow Johan on Instagram: https://www.instagram.com/johanvesters_ocs/Apply for...
2022-09-2636 minTalking Nutrition9 - Instagram Q&A: Home Workouts, Fat Percentages, and Carb CyclingAnother 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).Talking Nutrition is brought to you by Odyssey Coaching Systems.Website and free resources: https://odysseycoachingsystems.co/Follow Johan on Instagram: https://www.instagram.com/johanvesters_ocs/Apply for coaching: https://odysseycoachingsystems.co/coaching-application
2022-09-1929 minTalking Nutrition6 - Instagram Q&A: Supplements, Alcohol, and Shift WorkIn today's Instagram Q&A episode Kristine and Johan talk about supplementation, alcohol, shift work, 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). ---Mentioned in this episode:https://examine.com/Talking Nutrition is brought to you by Odyssey Coaching Systems.Website and free resources: https://odysseycoachingsystems.co/Follow Johan on Instagram: https://www.instagram.com/johanvesters_ocs/Apply for coaching: https://odysseycoachingsystems...
2022-08-2929 minTalking NutritionTeaser - Talking NutritionWelcome 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 KristineWork with Johan----Follow us on Instagram:@talkingnutritionpodcast@kristineandali@vestersnutrition- - - -Subscribe to...
2022-07-1900 min