Shows
Talking 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...2025-03-3125 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...2025-03-1729 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...2025-03-0331 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...2025-02-2447 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...2025-01-2041 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...2024-12-1630 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...2024-10-2820 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 13Talking 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/ocscommunity More from Johan a...2024-10-2133 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...2024-10-1520 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...2024-10-0724 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...2024-09-3029 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...2024-09-2336 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/ocscommunity2024-09-1632 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...2024-09-0235 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/...2024-06-1326 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/2024-05-1325 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...2024-04-2944 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...2024-04-2241 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...2024-03-0941 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...2024-02-2622 min
Talking Nutrition#101 - Pia Seeberg - Eating More to Build Muscle and Fuel Your TrainingIn 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.noInstagram - @piaseebergYouTube - https://www.youtube.com/@seebergpia**This episode is brought to...2023-12-2948 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...2023-12-2734 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#98 - Instagram Q&A - Dealing With Stress, Workout Fuel, Progress Without Tracking, and More...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...2023-12-1844 min
Talking Nutrition#97 - Instagram Q&A - Ultra-Processed Foods, Sleep vs Exercise, Cardio for Weight Loss, and more...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/2023-12-1442 minTalking Nutrition#96 - Instagram Q&A - Balancing Hormones, Gluten-Free When Eating Out, Testosterone, & More...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...2023-12-0737 min
Talking Nutrition#94 - Seasonal Affective Disorder - Getting Through Winter Without Going Into Hibernation❄️ 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 t...2023-11-3021 minTalking Nutrition#92 - Holiday Tactics: Thanksgiving Special🦃 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...2023-11-2232 min
Talking Nutrition#91 - Alexsandra Nordtun - How to Support a Healthy Pregnancy🤰 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 y...2023-11-2045 min
Talking Nutrition#89 - Q&A - Intermittent Fasting, the Unregulated Supplement Industry, and more...❓ 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 hi...2023-11-1335 min
Talking Nutrition#88 - Tara Nicole - Overcoming Disordered Eating HabitsIn 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...2023-11-0943 min
Talking Nutrition#86 Your Fitness Tracker is Lying to You⌚️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:...2023-11-0234 minTalking Nutrition#85 - Digestion Deep Dive - Basics For Better Poops - pt. 2/2💩 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! 🎙️2023-10-3030 minTalking Nutrition#83 - Digestion Deep Dive - Basics For Better Poops - pt. 1/2💩 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 Introduction5:10 Exercising too much11:06 Not getting e...2023-10-2337 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#80 - Steptember Q&A 3.1 - Losing the Spare Tyre, Dealing with Rough Days, Strength Training for Health, & More..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/ocscommunityTimestamps:0:00 Introduction2:11 Training to avoid shin splints2:52 Meal prep without eating the same stuff every...2023-10-1233 min
Talking Nutrition#79 - The REAL 'Secret' to Mastering Your MacrosTracking 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...2023-10-0925 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...2023-09-2835 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...2023-09-2530 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...2023-09-2157 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...2023-09-1436 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 01
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...2023-09-0454 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...2023-08-2839 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...2023-08-2240 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...2023-08-1711 min